Friday

Main – CrossFit

View Public Whiteboard

Warm-up

12 mins

(No Measure)

Dynamic Warm-up

Weightlifting

30 mins

Power Clean

Performance: 15 mins to find a heavy single PC

Fitness: Power Clean 5×3

Then…

7 EMOM

2 PC + 2 FS

*Perf – 75% of Heavy Single

Power Clean (1×1 or 5×3)

Power Clean (7×2 PC + 2 FS)

Metcon

Metcon (Time)

25 Wall Balls (20/14)

Run 800m

25 Wall Balls (20/14)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s