SAT JUNE 30, 2018 - CROSSFIT

Short Short Saturday!

Warm-up

400 Meter Run
Clean Complex Warm-Up
Feet, Grip, and Power Position
3 Clean Deadlifts
3 Clean Pulls
3 Power Cleans

200 Meter Run
3 Power Cleans
3 Strict Press
3 Push Press
3 Power Jerks

Metcon

Metcon (Time)

In Teams of 3 (30 Minute Cap):
60/40 Calorie Row
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)
60/40 Calorie Row
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)
60/40 Calorie Row

-OR-

Individual Version
20/15 Calorie Row
20 Box Jump Overs (24/20)
20 Power Cleans (155/105)
20 Toes to Bar
20 Push Jerks (155/105)
20 Box Jump Overs (24/20)
20/15 Calorie Row
20 Box Jump Overs (24/20)
20 Power Cleans (135/95)
20 Toes to Bar
20 Push Jerks (135/95)
20 Box Jump Overs (24/20)
20/15 Calorie Row

Cool Down/Mobility

400 Meter Run
Foam Roll: 10 Passes Each
Lats, Glutes, Hamstrings, Calves, and Quads

 

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