CrossFit – Mon, Jan 2
Warm-Up
<p>1:30 Bike @ Casual Pace</p><p>AMRAP X 5</p><p>10 Good Mornings</p><p>10 PVC Pass Throughs</p><p>10 PVC Around the Worlds</p><p>10 Cossack Squat</p>
Weightlifting
Deadlift (3 Total Waves.
2 Reps @ 80-85% or 8 out of 10
2 Reps @ 85-90% or 8/9 out of 10
1 Reps @ 90+% or 9 out of 10
2 Reps @ 80-85% or 8 out of 10
2 Reps @ 85-90% or 8/9 out of 10
1 Reps @ 90+% or 9 out of 10
*Take each set every :90 seconds)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
Cooldown
<p>1:00/side Thread the needle stretch<br />1:00/side Barbell Quad Smash</p>