CFGoodLife – CrossFit
Warm-up (No Measure)
500 meter row
15 pvc pass throughs
15 air squats
15 pvc pass throughs
3 minutes banded hip stretch
With a barbell
10 deadlifts
10 front squats
10 power cleans
10 push jerks
Clean and Jerk (Work to a heavy single in 20 mins)
Metcon (AMRAP – Reps)
E2MOM Death by…
1 deadlift 115/85
1 power clean 115/85
1 shoulder to overhead 115/85
Every 2 minutes add 1 rep to all movements until you can no longer complete the movements in the time allowed.
For example; round 5 is 5 deadlifts, 5 power cleans, 5 s2o to be completed in 2 minutes.