31 Aug ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

5 min aerobic work

then

6 min amrap

5 Rock Back to Bear Squats

5 Single Arm KB Thrusters (per side)

50ft Waiters Carry + Farmers Carry (per side)

Weightlifting

Every 2 Minutes for 8 Sets:

3 Front Squats + 1 Jerk

Add 10# from 3 Aug ’18

Front Squat

Split Jerk

Metcon

Metcon (Time)

50 cals on Rower Teens: 40

21 Deadlifts 225/155 Teens: 155/105

15 Bar Facing Burpees

9 Ring Muscle Ups

15 Bar Facing Burpees

21 Deadlifts 225/155 Teens: 155/105

50 cals on Rower Teens : 40
15 min time cap

Mobility

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

then

Accumulate 2 min of each:

Lying handcuffs – 15 reps

Downward dog

Frog pose

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