CFGoodLife – CrossFit
Warm-up (No Measure)
2 rounds not for time of:
30 double unders
15 sit-ups
10 kipping swings
10 banded good mornings
10 cat/ cow
With a barbell
5 deadlifts
5 kang squats
5 strict press
Shoulder Press (1×1 )
Take 15 mins to work to a 1 rep heavy
Metcon (Time)
50 double unders
10 toes to bar
10 strict press
50 dubs
20 toes to bar
20 push press
50 dubs
30 toes to bar
30 push jerk
Use 85% of heavy strict press
15 min time cap