CrossFit 12/07

By: 0

Stay Strong CrossFit – CrossFit

Warm-up

2 Rounds

20 Cal Row/Bike/Ski

40ft WGS w/Push Up

12 Band Good Mornings

6 Arm Bars/side

+BB

5 Slow Pull Muscle Clean w/3sec Eccentric

5 BTN Barbell Rotations/side

5 Tall Clean

+Weight

3 Slow Pull Squat Clean w/3sec Eccentric

3 Tap and Go Squat Clean @ 45%

3 Tap and Go Squat Clean @ 55%

Weightlifting

Squat Clean

EMOMx12

4 Rounds – 2 @ 65%

4 Rounds – 2 @ 70%

4 Rounds – 2 @ 75%

*Work percentages off of 1RM Clean and perform as t-n-g

WOD

Metcon (Time)

15-12-9

DB Box Step Overs (50/35)

Burpee to Plate

L1 (35/20)

Rx (As Written)