9 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 minute AMRAP:

1 minute Jumping Lunges

5 KB Armbar (per/side)

5 KB Squat Snatch (per/side)

Gymnastics

Rope Climb (5)

Metcon

Metcon (Time)

For time:

25 Deadlifts 225/155

400 Meter Run

21 Thrusters 95/65

800 Meter Run

21 Thrusters 95/65

400 Meter Run

25 Deadlifts 225/155

Mobility

Cool down – 5 min slow spin on bike/rower/or walk

then

accumulate 2 min of each:

couch stretch

frog pose

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