Thursday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

3 Rounds

10 KB Press to Reverse Lunge

10 Hollow Rocks

10 Burpees

Movement Prep

8 mins

(No Measure)

Front Rack

Lax Ball Delt Smash

Weightlifting

20 mins

Performance – work up to a heavy 3 rep

Fitness – 5×3 Push Jerk

Push Jerk (work up to heavy 3 reps)

Push Jerk (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

5 Thrusters (Rx+135/95)(95/65)

7 Bar Over Burpees

60 DU

Rest 90 seconds

*Clock will count up

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