CFGoodLife – CrossFit
Warm-up (No Measure)
High knees
10 pvc pass throughs
Butt kickers
10 around the worlds alternating directions
Frankenstein kicks
10 pvc strict press
Lunge and twist
10 kipping swings
Side to side lunge
10 air squats
Then with a barbell
10 deadlifts
10 hang power cleans
10 thrusters
With dumbbells
10 power cleans
10 thrusters
Warm up your power clean weight and thruster weight
Metcon (AMRAP – Rounds and Reps)
16 min amrap
8 toes to bar
6 power cleans 105/85
Rest 2 minutes
16 min amrap
8 box jumps
6 dumbell thrusters 35/20