12 Mar ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work at low effort

then

2 rounds

6 Half Kneeling Bottom Up KB Press (per side)

8 Staggered Stance Good Mornings (per side)

10 Scapula Push-ups on Elbows

5 Single Arm KB Suitcase Deadlift (per side)

Weightlifting

Split Jerk (2RM)

15 min to build to a 2RM split jerk for the day

Metcon

Metcon (Time)

4 Rounds @ 80% bodyweight

3 Power Cleans

15 Front Rack Lunges

Rest 3 Minutes
subtract rest from total time

Mobility

Accumulate two minutes of each:

Supine twist pose

Twisted cross

Single leg forward fold

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