Barbell Complex

Main – CrossFit

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Warm-up

Partner Rowling (No Measure)

5 rounds of 100m for Burpee Broad Jumps

Hit & Catch Drills (No Measure)

Mobility

Couch Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

Barbell Complex (8 x (1+2+2) @ 80-85% of PC 1 RM)

1 + 2 + 2
1 Clean Pull + 2 Power Cleans + 2 Front Squats

Metcon

Run (Time)

800m run
2 min rest
800m run

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