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181228

28
Dec

181228

CrossFit Rectify – CrossFit

Warm-up

400M Row or 20 Cal Bike

With pipe:

2 Rounds

10 Good mornings

10 Hang squat cleans

10 OHS squats

10 OH lunges

Cindy and Squat Cleans

8 Minutes alternating movements:

Min 1-1 Round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats

Min 2-3 Hang squat cleans @ 70% of 1RM squat clean

Metcon (AMRAP – Reps)

“Optimus Prime”

7 Minute AMRAP

Wall ball shots 14/20

*At the top of each minute perform 5 deadlifts 155/225

Cool Down

Coach’s choice

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