3 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute AMRAP:

1 minute Hip Hinge w/ KB

8 Single Leg Glute Airplanes (per side)

8 Loaded 90/90 Hip Switch

8 KB Sots Press @ light load

Weightlifting

Every 90 seconds x 10 sets:

Clean and Jerk x 1 rep, start @ 65% and increase each set

Clean and Jerk

Metcon

Metcon (Time)

3 Rounds:

15 Cals on Rower

12 DB Power Clean and Jerks 50/35 Teens: 35/25

6 Muscle Ups

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