CFGoodLife – CrossFit
Warm-up (No Measure)
3 mins cardio
walking lunge steps with twist
10 swings
frankensteins
10 russian baby makers
inchworm with push up
10 freestyle shoulder openers
10 rings rows
10 kipping swings
5 strict pull ups
With a barbell warm up deaflift, power clean and jerk
Deadlift (5-5-5-5-5)
E2MOM
Work to a heavy set of 5 over 5 sets, no dropping from the top.
Metcon (Time)
15-12-9
Clean and jerk 135/95
Chest to bar pull ups