08122019

08122019

CrossFit286 – CF286 Group Fitness

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Warm-up

3 RFQ

10 Cal Row

10 Squat + Tuck Jump

10 Empty Bar Muscle Clean

Power Clean Complex 2.0 (1-1-1-1-1-1)

1 Halting clean DL

1 Clean Pull

1 Hang Power Clean

1 Power Clean
Use moderate weight and drill these positions

Metcon (AMRAP – Rounds and Reps)

13min AMRAP

300m Run (around the building)

3 S2OH

Rx: 185/125#

Int: 135/95#

Sc: 95/65#
Strength focused metcon. Don’t be afraid to go a little heavier and slower on the bar

Core

3 Rounds

:90ea. Side Plank

Cooldown

2 Rounds

15 PVC Passthroughs

:15 Supinated Bar Hang

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