Friday

Main – CrossFit

View Public Whiteboard

Warm-up

12 mins

100 DUs/DU Practice (No Measure)

Warm-up (No Measure)

3 Position Drill x 10 Reps
5×3 Point Clean with Naked Bar

Weightlifting

25 mins – mobility in between sets

Clean (5×2(1 Clean DL + Low Hang Clean Pull + Clean))

Metcon

5 rounds (4.11.14) (Time)

9 Thrusters (95/65)
9 Pull Ups
rest 3 mins, then…

400m Run (Time)

Max Effort 400m Run

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