Main – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds:
50 DU
5 Pull Ups
10 Push Ups
15 Squats
10 HPC with BB
Starting with an empty bar, then add weight each round to the HPC

Metcon

Metcon (Time)

0:00
15 Power Cleans 135, 95 – 45%
400m Run
10 Power Cleans 185, 135 – 60%
400m Run
5 Power Cleans 225, 155 – 70%
400m Run
15:00 CAP

Metcon (Time)

25:00
Tabata Row
Record Distance achieved

Skill

Shoulder Complex:
2-3×15 on all;
* Behind the neck shoulder press
* Powell Raise
* Prone lower trap raise
* Ext. Rot.
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3 Rounds:
20 Reverse Hyper
20 GHD sit up

Zone 1

20-30:00
Z1 Row or Airdyne