05/16/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes of Cyclic Work (run, bike, row) @ 70-75%

2 Rounds

15 Push Ups

15 Russian Kettlebell Swings (35/25)

15 Wall Balls (20/14)

2 rounds @ easy pace:

5 Tempo Half Kneeling DB Press @ 3331

5 Single Arm Ring Row (per side)

Weightlifting

Complex

Power Clean and Split Jerk 3 Sets x 5 Reps

@ Moderate Load

Rest 2 min then

Behind the neck Split Jerk- 3 Set x 3 Reps

@ Light load

Metcon

Metcon (Weight)

Every minute on the minute for 20 minutes:

4 Power Clean and Jerk (105/95)

5 Burpees