Crossfit

Monday – Retest

Warm-up
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
:30 Pigeon Stretch
10 Pass Throughs
:30 PVC Rotator Cuff Stretch

2 Rounds
400m Run or Row
20 Jumping Lunges
20 Banded Good AMs

Weightlifting
Clean Complex 2.0 (1 RM)
Power Clean
Hang Power Clean
Squat Clean
Jerk

You will have 15minutes to find a 1 Rep Max.

Metcon
Metcon (Time)
For Time

RX+
30 Hang Power Cleans 155/115
50 Wall Balls 20/14
800m Run
50 WB
30 Hang P. Cleans

RX
30 Hang Power Cleans 135/95
50 Wall Balls 20/14
800m Run
50 WB
30 Hang P. Cleans

Scaled
30 Hang Power Cleans 95/65
40 Wall Balls 14/10
800m Run or Row
40 WB
30 Hang P. Cleans