8/9/17

Warm-up

2 rounds
20 cals airdyne or assault bike
5 jump squats
5 inch worms

with pvc then with bar
10 back squats
10 strict press
10 front squat
10 overhead squats

Metcon (Weight)

clean press from the hole - 5-4-3-2-1 @ hap ; 2 min rests

5x2 hang squat clean from right below the knee

25 min to build to heavy as possible single from hang below knee or from ground depending on ability to maintain form and technique.
record heaviest achieved clean

Published on by crossfit reflexion.