CFGoodLife – CrossFit
Warm-up (No Measure)
3 times through
30 seconds of work
10 sec transition
row
air squats
walking lunge steps
jump rope (single or double)
pull ups or ring rows
then with a lighter dumb bell than you plan to use in the metcon …
snatches
hang clean and jerk
overhead lunge steps
5 mins rest between each metcon
Metcon (AMRAP – Rounds and Reps)
10 minute amrap
35 double unders (2:1 singles)
7 right arm snatches 50/35
7 left arm snatches 50/35
Metcon (AMRAP – Rounds and Reps)
10 min amrap
25 ft db overhead walking lunge right 50/35
25 ft db overhead walking lunge left 50/35
5 chest to bar pull ups (scale is bent over rows)
Metcon (AMRAP – Rounds and Reps)
10 min amrap
15 cal row
5 hang clean and jerk right 50/35
5 hang clean and jerk left 50/35