07/10/2018 HM

CrossFit Hanes Mill, WGW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 sets for Quality:

2 Minutes Cyclic Work @ easy pace (Choose Bike / Rower / Jump Rope / Run)

4 Side Lying T-Spine Roation (per side)

15 Second Single Arm Plank Hold (per side)

Weightlifting

Power Clean (Build to a heavy single)

Metcon

Metcon (AMRAP – Reps)

3 Minute Max Reps

Thrusters @ 95/65lbs

Rest 1 minute then begin S

Stamina 2

3 Minute Max Reps

Thrusters @ 135/95lbs