Main – CrossFit
Warm Up #5 (Row) (No Measure)
Complete 2 rounds
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretch: Elevated Pigeon, Band Pull, Oly Wall Sit
Strength & Skill
Clean and Jerk ([6.3.1] 2-2-2-1-1-1)
Metcon (5 Rounds for time)
Five timed rounds of:
7 x Ground to Overhead (155# / 105#)
5 x Box Jumps
30 second Rest
**Ground to overhead= C & J, Snatch, etc.
**TRACK YOUR ROUND COMPLETION TIMES.
Boat Pose (4 Rds of Max hold time.)
Hold for as long as possible without compensating form or collapsing.