CrossFit 1/05

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Stay Strong CrossFit – CrossFit

Warm-up

15 Minutes

*Rounds of Rowling*

Odds – Medball Squat Cleans

Evens – Inchworm w/Push Ups

Cap 10 Rounds

Weightlifting

Deadlift (3×5 @ 75%)

WOD

Metcon (Time)

Teams of 3

50-40-30-20-10

Synchro Bar Facing Burpees

Clean and Jerks (Increasing Load)

*Two Athletes will synchro the Burpees while the 3rd Athlete rests, switch at any time

*One Athlete working at a time on the C&Js.

L1

(65/45)-(75/55)-(85/65)-(95/65)-(115/85)

Rx

(95/65)-(115/85)-(135/95)-(155/105)-(185/125)

Rx+

(135/95)-(155/105)-(185/125)-(205/135)-(225/155)