Main – CrossFit

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10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds

-Single Side KB Swing (Left)

-Lunge (Right)

-Clean & Press (Left)

-Single Side KB Swing (Right)

-Lunge (Left)

-Clean & Press (Right)

-Turkish Getup (Left)

-Figure 8’s (Front Pass)

-Turkish Getup (Right)

-Figure 8’s (Back Pass)
Stretches: Instep, Sampson, Dislocates

Strength & Skill

Clean Pull + Squat Clean (3-3-2-2-1-1-1)

1.) Pull bar from floor to second pull position.

2.) Back to floor

3.) Without resting clean bar to squat position.


Metcon (5 Rounds for weight)


5 Rounds of:

3 x Clean

6 x Front Squat

9 x Deadlift

*No overall time, rest as needed between rounds.

**Each round takes no more than 2 min, once the bar is touched.

***The goal is to increase weight, but manage the form and time stressor.