Friday 7/28
Great Woods CrossFit – CrossFit
Warm-up
20 Calorie Row
10 Clean Deadlifts
10 Bar Facing Burpees
10 Air Squats (2 secs pause at bottom)
10 Push Ups
-then-
Stretch Of Choice for 5 Minutes (Hamstrings, Pecs, Hips, Quads)
Burgener Clean Warm-Up
1. Down and Finish
2. Elbows High and Outside
3. Muscle Clean
4. High Hang Power Clean
5. Low Hang Power Clean
6. Power Clean
-then-
2 Rounds of:
5 Power Cleans*
5 Bar Facing Burpees
5 Wall Balls
5 Hand Release Push-Ups
*Build up so 2nd Round = load for MetCon
Metcon (AMRAP – Reps)
Complete as many rounds and reps as possible in 6 minutes of:
5 Power Cleans, 135/95 lbs
5 Bar Facing Burpees
Rest 4 minutes, then…
Complete as many rounds and reps as possible in 6 minutes of:
10 Wall Balls, 20/14 lbs
10 Hand-Release Push-Ups
Rest 4 minutes, then…
Row as many calories as possible in 6 minutes