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CrossFit 2/21/2018
Warm-up
2 Round
15/12 Cal Row
:30 Samson Stretch/Side
5 Single Leg Glute Bridge/Side
20' X Band Walk Each Direction
5 Single Leg KB RDL/side
10 Goblet Squat

Barbell Warm Up
Weightlifting
Pausing Power Clean + Power Clean (1@63%, 1@66%, 1@69%, 1@72%, 3x1@75%)
1 Sec Pause at Following Positions:
1" off Floor
Position 2
Position 1
90 Sec Interval
Metcon
Metcon (AMRAP - Rounds)
EMOM 16

Min 1- 15/12 Cal Row [18/14]
Min 2 - 6 Power Clean (155/105)[185/135]
Min 3 - 40 Double Under [50]
Min 4 - 20 AbMat Sit Up
 
 
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