CFGoodLife – CrossFit
Warm-up (No Measure)
2 rounds-
400 meter run
15 hollow rocks
15 air squats
10 kipping swings
Then 2 times with a PVC-
10 alternating around the worlds
10 pvc pass throughs
10 pvc behind the neck press
Then-
10 strict pull ups
Then with a barbell-
10 romanian deadlifts
10 front squats
10 push jerk
RX : Metcon (Time)
3 RFT-
15 lateral burpees over the bar
15 front squat 135/95
15 push jerks 135/95
15 chest to bar
SC: Metcon (Time)
3 RFT
15 latetal burpees over the bar
15 front squats 95/65
15 push jerks 95/65
15 pull ups (banded strict or ring rows)