7 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work @ low effort

then

2 rounds

3 Ring Pull-Ups

5 Half Kneeling KB Press (per side)

25ft Farmers Carry

Weightlifting

Clean and Jerk Complex (2+2)

8 Minute EMOM

2 Power Clean + 2 Push Jerks

increase weight each set, building to a heavy complex for the day

Metcon

Metcon (Time)

30 Box Jumps 24/20

20 Power Snatches 115/75 teens: 75/55

10 Muscle-Ups

Mobility

Accumulate 2 minutes of each:

Bretzel – 2 minutes

Twisted half lizard

Thread the needle

box shoulder stretch

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