15 Dec ’18

Priority Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Powerwalk Races

then

Dynamic warmup

then

review all tests and set up for AMRAP

Metcon

Warm-up (No Measure)

5 Stations of:

1) Max Broad Jump x 3 Attempts

2) Max Burpees in 2 Minutes

3) Max Air Squats in 2 Minutes

4) Max Push-ups in 2 Minutes

5) 8 min AMRAP with a partner of:

5 Calorie Bike

5 Power Snatch 95, 65 Teens: 65/45

5 OHS 95, 65 Teens: 65/45

*1 Athlete Completes a full round at a time.
L3: 75, 55

L2: 65, 35

L1: 35, 25 Russian Swing, Goblet Squat

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