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For Time! (5/23/17)

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GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
20 PVC pass throughs
20 PVC overhead squats
bone saw calf smash (30-45 seconds)
shin smash (foam roller or lacrosse ball)
2 Rounds:
20 plate hops
10 plate thrusters
5 barbell deadlifts
CrossFit (extended warm up):
2 Rounds (fast):
10 wall balls
5 cleans
3 box jumps

MetCon:
CrossFit:
For Time:
40 wall balls (20#/14#, 10’/9′)
20 box jumps (24″/20″)
10 power cleans (155#/105#)
20 box jumps
40 wall balls
Cash Out: 400 meter run
adv.: 185#/125#, wall balls 12’/10′
*18 minute time cap

CrossFit Lean:
For Time:
50-40-30-20-10
calorie bike
20-20-20-20-20
deadlift (75#/55#)
10-10-10-10-10
overhead squats (75#/55#)
scaled: front squats
adv.: 115#/75#
*35 minute time cap