5 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

8 Banded glute bridges

8 Pushups

8 Clean and Jerk w/ empty barbell

Barbell Conditioning

Hang Power Clean

6-4-2-4-6

build by feel, ALL UNBROKEN

Go every 90 seconds

Hang Power Clean (6-4-2-4-6)

Metcon

Metcon (Time)

55 OHS 95/65 Teens: 65/45

55 Cals on Bike

55 Burpee Box Jump Overs 24/20

55 Cals on Rower
20 min time cap

Mobility

Cool down – 5 min of movement work @ easy pace

10 cossack squats

25 ft lizard walk

10 single leg hip airplanes

25 ft crab walk

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