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deadlifts, box jumps, push jerks

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CrossFit Spokane – CrossFit

Warm-up

Warm-up (No Measure)

400m run/500m row/.5 airdyne

6-8 mins. of:

10 pass throughs

10 back extensions

10 goblet squats

short DB complex

-5 DL

-5 hang clean

-5 press

-5 thruster

Weightlifting

Front Squat (5-5-5-3-3-3+)

40%-50%-60%-70%-80%-90%

Metcon

Metcon (Time)

4 rounds:

21 Deadlifts 135/95

15 box jump overs 24/20

9 Push Jerks . 135/95