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181119

18
Nov

181119

CrossFit Rectify – CrossFit

Warm-up

Skill

Review and Drill

Hang Power Clean

High Hang

8 Hip drive , Shoulder shrugs

8 High Pulls

8 Muscle Cleans

PVC — Training Bar — M/F Bar

Push Press / Push Jerk

8 Strict

8 Push

8 Push Jerk

PVC — Training Bar — M/F Bar

Metcon

Metcon (Time)

4 Rds for Time

20 Push Ups

15 Deadlifts

10 Hang Power Clean

5 Shoulder to Overhead

Rx+ 155/105

Rx 135 / 95

L2 115 / 75

L1 95 – 75 / 55 – 35

Cool Down

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