12/11/18

CFGoodLife – CrossFit

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Warm-up (No Measure)

In 9 Min….

10 Cal Bike

10 Hollow Rocks (30 Sec Hold)

20 Singles

10 BB Deadlifts

10 BB Hang Power Cleans

Metcon (Time)

5 Rds

15 Ghds

30/20 Cal Bike or 50 Doubles

5 Power Cleans ( 65% of 1RM)

Rest 4 Min between rounds

*Athletes must hit Bike 2/5 Rds

Metcon (Time)

Scaled

15 Sit Ups

20/10 Cal Bike or 100 Singles

5 Power Cleans ( 55% of 1RM)

Rest 4 Min between rounds

*Athletes must hit Bike 2/5 Rds

Power Clean