Friday

CrossFit Territory – CrossFit

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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