CFGoodLife – CrossFit
Warm-up (No Measure)
2 Rds
2 Min Row/Bike
10 Mtn. Climbers
10 Air Squats
then…. as a class…..
2 Rds
1 round PVC/1 Round Barbell
3-5 Hang RDLs (start in power pos. Go to knee, back up)
3-5 Hang clean shrugs
3-5 Hang clean high pulls
3-5 Hang muscle clean
3-5 Hang clean (full depth)
Shoulder Press (3 X 5 @ 75%)
Rest 2 Min Between Sets
Metcon (No Measure)
0:00-7:00
21 Squat Clean (115/75)
21 Burpees Over the Bar
21 Shoulder To Overhead
21 Burpees Over the Bar
7:00-14:00
14 Squat Clean (135/95)
14 Burpees Over the Bar
14 Shoulder to Overhead
14 Burpees Over the Bar
14:00-21:00
7 Squat Clean (155/105)
7 Burpees Over the Bar
7 Shoulder to Overhead
7 Burpees Over the Bar
RX+
135/165/185 Men
95/105/125 Women