Thursday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

30 mins

Then, 3×3 Clean Pulls

at 90,100,110 of Clean

Hang Power Clean (6x(2 Hang PC + 2 FS) @ 70% of 1RM PC)

Clean Pull (3, 3, 3 @ 90%, 100%, 110% of Clean )

Metcon

Metcon (Time)

Row 500m

40 Air Squats

30 KBS (1.5/1)

20 Head Cutters (1.5/1)

10 TTB

*If 2nd heat is needed, start at 3:00 min mark

*12 Min Time Cap