06/13/2018 hm

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up

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

Clean and Jerk (1 rep every minute for 7 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Sets

As Many Rounds and Reps as possible in 2 minutes

10 KB Clean and Jerks @ 53/35lbs

10 Push Ups

10 Ab Mat Sit Ups

50m KB Farmers Carry @ 53/35lbs

Rest 1 min between rounds