180820

CrossFit Reflexion, CrossFit Reflexion Hillsboro - CrossFit

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Warm-up

20 cal row or airdyne
3 rounds
6 barbell front squats
6 situps

Back Squat (6x5 @ 70% working max ; 3 min rest )

Metcon (Time)

30 squat cleans 135/95
30 chest to bar pull ups
400 meter run
20 squat cleans
20 chest to bar pull ups
400 meter run
10 squat cleans
10 chest to bar pull ups
400 meter run

25 min cap
depending on air quality coaches please feel free to sub rowing in place of the run