SAT MAY 4, 2019 - CROSSFIT

"May the fourth be with you"

Warm-up

400 Meter Run
--
Clean Complex Warm-Up:
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Hang Clean Pulls
5 Hang Power Cleans
5 Burpees over the bar

Metcon

Metcon (Time)

"Bubba Gump"
800 Meter Run
9 Hang Power Cleans (185/125)
21 Lateral Burpees over the Bar

800 Meter Run
15 Hang Power Cleans (135/95)
21 Lateral Burpees over the Bar

800 Meter Run
21 Hang Power Cleans (115/85)
21 Lateral Burpees over the BarTime Cap: 24:00

Metcon

Metcon (2 Rounds for reps)

At 28:00

"Summer Bod"
Alternating Double Tabata (8:00):
Push-Ups
Abmat Sit-UpsScore push-ups as round 1
Abmat as round 2

Cool Down/Mobility

400 Meter Jog
--
4 Sets:
25 Banded Push Downs

 

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