CFGoodLife – CrossFit
C&J warm up (No Measure)
10 pvc pass throughs
10 pvc around the worlds
30 sec pvc shoulder opener
30 sec handstand hold
10 kipping swings
With a barbell-
5 clean deadlifts
5 muscle cleans
5 Frankenstein squats
5 hang squat cleans
5 push press
5 back rack good mornings
Metcon (Time)
In teams of 3
600 meter run together
60 power cleans 155/105
30 front squats 155/105
60 push jerks 155/105
30 box jump overs
60 pull ups
300 double unders
60 pull ups
30 box jump overs
60 power cleans 135/95
30 front squats 135/95
60 push jerks 135/95
600 meter run together