Main – CrossFit
cfw 5 (No Measure)
3 min Zone 1
Lunge Complex
10 Wall Squat
Lower Trap Activation
Scorpion
10 Push-up
Hang Clean Complex (10 min to reach a heavy)
1 Hang Pull
1 Hang Power Clean
1 Hang Clean
no dropping the bar between movements
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
2 Power Snatch 95/65
2 OHS
4 PS
4 OHS
6 PS
6 OHS…..
go up by 2’s each rnd
2 Min Max Double Unders (AMRAP – Rounds and Reps)
Max Double Unders in 2 minutes
2 Minute Max ABMAT (AMRAP – Reps)
Max Reps in 2 minutes
Mike at Beds for KIds last weekend.