Friday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

5 mins of Clean Position Drills

2 Rounds – Naked Bar Complex

5 DL

5 Hang PC

5 Front Squat

5 Strict Press

Movement Prep

8 mins

(No Measure)

Banded Shoulder

5x Wall walks

Weightlifting

20 mins

*5 minutes to work up to 45-55% of 1 RM Power Clean

10 min EMOM

4-5 reps Hang Power Clean at 55% 1RM PC

Hang Power Clean (10×5)

Metcon

Metcon (4 Rounds for time)

4 rounds

500m Row

*2 minute rest between rounds

*These should be near max effort rows

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