8 Nov ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

8 min amrap

6 bottom up KB press (per side)

8 PVC pass thru

5 squat jumps

5 kip swings

Weightlifting

Every 2 minutes x 8 sets:

Clean and Jerk x 1

Start @ 70%, and increase by 5-10lbs only if form is spot on, NO MISSES

Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

11 min amrap

30/24 cal Assault bike Teens: 24/20

30 box jumps 24/20

1 rope climb

Mobility

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

Then

Accumulate 2 min of each:

Seated forward fold

Couch stretch

Box shoulder stretch

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