Friday
CrossFit Territory – CrossFit
Warm-up
1 min rower/bike
THEN
10 clean deadlifts
10 hang clean pulls
10 muscle cleans
10 front squats
10 hang cleans
Weightlifting
Clean (OE2min 3-3-3-2-2-2)
Lite
Lite hang clean
Workout of the day
Metcon (Time)
Workout of the day
Level 1 (scale)
3 rounds
Bike 400m/erg 200m
21 Hang power clean 10/5
12 Step up
Level 2 (rx)
3 rounds
Bike 400/erg 200
21 Hang power clean 20/10
12 Box jump 24/20
Level 3 (rx+)
3 rounds
Bike 400/erg 200
21 Hang power clean 22/15
12 Box jump 30/24
Cool Down
Childs Pose – 2 minutes
Twisted cross – 1 minute each side
Thread the needle – 1 minute each side
Pigeon – 1 minute each side
