Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

Bar Complex (No Measure)

Use Naked Bar
3 rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back squat

Mobility

5 mins

Banded Deep Squat Stretch (No Measure)

Front Rack Mobility (No Measure)

Weightlifting

35 mins – 10 mins FS, 25 mins Cleans

Front Squat (10 mins – work up to heavy single)

Hang Clean (7×2)

65-75% of 1RM Clean

Metcon

5 min AMRAP (AMRAP – Reps)

Wallballs (20/14)

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