WED FEBRUARY 21, 2018 - CROSSFIT

Warm-up

3 Rounds
5 Front Rack Stretches with Bar in Back Rack
5 Good Mornings
5 Back Squats (hold elbows as high in front rack position as possible)
5 Front Squats
5 Burpees

Strength

Front Squat (3-1-3-1-3-1)

3 Reps at 82%
1 Rep at 88%
3 Reps at 82%
1 Rep at 90%
3 Reps at 82%
1 Rep at 95+%

New Set Every 3:00

Metcon

Metcon (Time)

3 Rounds:
15 Hang Power Cleans (115/80)
15 Barbell-Facing Burpees

 

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