Sun

Main – CrossFit

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Main WOD

2 options today….

1. – Everyday Warrior WOD # 2

2. – Barbell complex and conditioning

W-1: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

M-1: Metcon (Weight)

1 power clean

1 hang clean

1 front squat

1 push jerk

1 split jerk

8 sets ; build over sets

M-2: Metcon (Calories)

AD for max cals in 6 min

Categories: WOD

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