Crossfit

Saturday

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 Wrist Stretch
:30 Runners Stretch
2 Rounds
10 Banded Good AMs
8 Kip Swings
6 Hang Cleans

Weightlifting
Power Clean (10 x 3 )
EMOM 10
build weight through sets

Metcon
Metcon (Time)
3 Rounds

RX+
15 Pull Ups
30/22 Calorie Row
7 Deadlifts 365/235

RX
15 Pull Ups
30/22 Calories
7 Deadlifts 225/155

Scaled
15 Mod. Pull Ups/Ring Rows
25/18 Calories
7 Deadlifts 185/105