8 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

50 ft bear crawl

50 ft walking kick to handstand

10 scapula pushups

10 situps

then

2 rounds w/ lighter DB than working weight (per side)

5 hang cleans

5 strict press

5 snatches

Metcon

Metcon (Time)

With a partner:

“Painstorm XXI”

30 Burpees

30 Deadlifts

30 Burpees

30 Cleans

30 Burpees

30 Strict Presses

30 Burpees

30 Push Presses

30 Burpees

30 Jerks

30 Burpees

30 Swings

30 Burpees

30 Sumo Deadlift HIgh-Pulls

30 Burpees

30 Snatches (Left Hand)

30 Burpees

30 Snatches (Right Hand)

30 Burpees

30 Man Makers
50/35 DB for all lifts

1 partner works at a time

Split work as necessary

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