11052019

11052019

CrossFit286 – CROSSFIT

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Warm-up

with Empty Bar

7 Stiff leg deadlift

7 Muscle Cleans

7 Front Squats

7 Strict Press

7/7 elbow rotations from

back rack

7 Back Squats

then

Burgener Warm up

Clean (5-4-3-2-1)

Touch and Go

Increase each set

Power if you prefer

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

2,4,6,8,…

Hang Power Clean

Box Jump Over

Rx: 135/95

Int: 95/65

Sc: 65/45
*Pace should be sustainable

for 40min

Cooldown

Foam Roll Lats

Foam Roll Quads

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