11 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

50 ft bear crawl

5 single arm thrusters (per arm)

50 ft waiters carry + farmers carry

Weightlifting

Front Squat – 10 min to Build to 2RM for the day

then

2-2 @ 95% of 2RM

Front Squat (2 RM)

Front Squat (2-2)

Metcon

Metcon (AMRAP – Reps)

10 minute AMRAP

300 meter Row

10 T2B

20 Double unders

10 HSPU

Mobility

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

Then

Accumulate 2 min of each:

Lying Handcuffs – 15 reps

Frog pose

Reclined twist pose

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