Mon 170508

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Warm-up

PVC stretches

Calves

2 x:

200m Run

10 airsquats

10 V-ups

Weightlifting

Clean 3 position

6:00 EMOM 2x thru series

3 position clean=

1 rep Hi Hang clean

1 rep Hang clean

1 rep Power clean

Metcon

Metcon (Time)

For Time:

1 round of:

500m Row

25 HRPU

12Clean & Jerks 95/65#

2 rounds of:

300m Row

15 HRPU

9 clean & Jerks 115/75#

3 rounds of:

150m Row

10 HRPU

6 Clean & Jerks 135/95#

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