Couplet

Main – CrossFit

View Public Whiteboard

Warm-up

500 m Row (No Measure)

Warm-up (No Measure)

3 rounds
10 Ring Rows
10 Back Extensions
10 Bottoms Up KB Press

Mobility

Banded Pigeon Stretch (No Measure)

Banded Sprinters (No Measure)

Weightlifting

Power Clean (3, 3, 3, 2, 2, 2, 1, 1, 1)

sets of 3 at 60%, sets of 2 at 70%, sets of 1 at 80% + 1 Front Squat on last rep of each round

Clean Pull (5×3)

110-120%

Metcon

21-15-9 (Time)

KB Swings (1.5/1)
Pushups

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