Crossfit

Wednesday

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

1:00 Dead Hang
Then
2 Rounds
12 Front Rack Lunge Steps
12 Push Press
Run 300m

Weightlifting
Squat Clean (Weight)
EMOM 20 Minutes
1-5: 4 Power Position Clean
6-10: 3 Above Knee Clean
11-15: 2 Below Knee Clean
16-20: 1 Clean

Metcon
Metcon (Time)
"Dirt Devil"
4 Rounds:

RX
5 Burpees
10 Alternating Single Dumbell Power Snatches (50/35)
15 Goblet Squats (50/35)
10 Alternating Single Dumbell Power Snatches (50/35)
5 Burpees

Scaled
40/25