CrossFit 080619

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Stay Strong CrossFit – CrossFit

Warm-up

2 RD’s:

50m Run

8 KB Dead Lift High Pull

4 KB/DB Press ea. Arm

8 Spider Lunges

10 Plate Calf Raises

2 RD’s:

5 Muscle Cleans

5 Tall Power Cleans/5 Tall Squat Cleans

5 Front Squats/5 Shoulder Press

Weightlifting

7 RD’s

Every 2 Minutes perform the following:

RD 1-3: 3 Squat Cleans

RD 4-7: 2 Squat Cleans

*Increase load over the 7 RD’s, building to a Heavy Double for the day. All Reps should be touch and go.*

Squat Clean (4 x 2 )

WOD

Metcon (6 Rounds for reps)

6 RD’s-

1 Min AMRAP:

200m Run

Max Rep Clean & Jerks (95/65#)

*2 Min Rest between ea. RD.*

L1: 75/55#

Rx: As Written

Rx+: 135/95#