CFGoodLife – CrossFit
Warm-up (No Measure)
600 M Indian med ball run
Partner med ball pass
chest pass
side to side
overhead
under
Toes to bar/ ring row conga line 1-5
With a barbell
10 Deadlifts
10 Muscle cleans
10 Power cleans
10 Front squat
10 Cleans
Metcon (Time)
Repeat of 7/4/17
Partner WOD
8 Rds
12 T2B
6 Clean + Jerks 135/95
6 Rds
12 T2B
6 Clean + Jerks 165\115
4 Rds
12 T2B
6 Clean + Jerks 185/135
2 Rds
12 T2B
6 Clean + Jerks 205/155
Break work however you choose. 45 minute time cap.
Scaled weight suggestion-
95/65
115/80
135/95
155/105
Hanging knee raises or sit ups.