17 Oct ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

30 sec single unders

30 sec KB Armbar

8 KB Squat Snatch (per side)

Weightlifting

10 Minute EMOM:

Minute 1-5: Clean and Jerk x 2 reps @ 80%

Minute 6-10: Clean and Jerk x 1 rep @ 85%

Clean and Jerk

Metcon

Metcon (Time)

4 Rounds

400m Run

21 KB Swing 70/53

12 Push Press 155/105
20 min time cap

Mobility

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

then

Accumulate 2 min of each:

Single leg forward fold

Half front split

Prayer stretch

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