CrossFit – Fri, Jun 27

CrossFit One World – CrossFit

Total Body + Metcon

Warm-Up (No Measure)

2min Jump Rope

Couch stretch x 30s/ea

pec stretch x 30s/ea

+

3 sets

10 Barbell front squats

10 Sumo good mornings

3 Box Jumps

Strength (5 Rounds for weight)

Every 3min x 5

5 Hang Power Cleans

5 Tuck Jumps

build to 5RM

Conditioning (3 Rounds for time)

3RFT (10min cap)

15 TTB

12 DB Front Squats 50/35lbs

200m Run or 12 Cal Bike

Accessories (No Measure)

3 sets:

25 DB Shrugs

25 band tricep push-downs

rest 60s

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