Main – CrossFit

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Active BB Warm-up (No Measure)

3 Min Zone 1
then
3 Rnd
8 RDL
8 HPC
8 FS
8 PP
8 OHS 0r BS
done with a bare bar or PVC

Power Clean and Jerk (1 PC+J Every :10 for 20 reps @ 70%)

This is the last week in the cycle before we do a Max effort again. If you fail continue lifting until the end of cycle.

Metcon (Calories)

5 Rounds
:45sec Row for Max Cal Sprint
10 HPC 135/95
5 PP 135/95
ROUNDS START EVERY 4 MIN. Stagger start on rowers.

Rx+155/105