21 Feb ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

30 sec jog (switch direction each round)

3 Ring Pull-Ups

5 empty Barbell Squat Cleans

25 ft Farmers Carry w/ moderate weight

Warm-up (No Measure)

5 min aerobic work @ easy effort

then

2 rounds

30 sec jog (switch direction each round)

3 Ring Pull-Ups

5 empty Barbell Squat Cleans

25 ft Farmers Carry w/ moderate weight

Weightlifting

Power Clean (1-1-1)

10 min to build to a moderately heavy power clean cluster w/ 1.1.1 rep scheme.

rest no more than 12 sec between single reps

Metcon

Metcon (Time)

For Time:

15-12-9

Cals on Rower

DB Snatch 50/35 teens: 35/25

Lateral Burpees over DB (Castro edition)
11 min time cap

Mobility

accumulate 2 minutes of each

pigeon

thread the needle

reclined twist pose

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