Group Class Workout

 

Warm Up: 2 Min machine go Hard get warm!

2rds: 12 pushups, 12 KB single arm high pulls, 4 inchworms

Finish with: 30 banded GMs, 15 PT

 

Strength: Barbell Progression Power Clean

Find 1 Rep Max Power Clean 14 Minutes

Lean: 7×3 Power Clean Every 2 Minutes

 

Metcon:

 

Welded

4 Rounds

500 Meter Row

10 Power Cleans 135/95

8 Front Squats 135/95

Cash Out:

20 Lateral Burpees

 

Adv: 6 Power Cleans 205/135

5 Front Squats 205/135

Time Cap 20 Min Record Time

(Add one second to time for every uncompleted rep after 20:00)

 

Crossfit Lean

 

30-20-10

Cal Bike 30/24, 20/15, 10/8

Med Ball Slams 30/20

Rest 2 Minutes

60-40-20

Air Squats

Double Unders (Singles stay the same)

 

16 Minute Time Cap

Keep Intensity up! Push the pace! (Add one second to time for every uncompleted rep after 16:00

 

Mobility Of The Day: Lower back stiff, pain in your shoulder?

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