CFGoodLife – CrossFit
Warm-up (No Measure)
2 Rds (5 Min Timer)
30 Jumping Jacks
10 Light DB Push Press
10 Hollow Rocks (30 Sec Hollow Hold)
10 Easy Push Ups
10 BB Muscle Cleans
3 Minutes of Stretching calves and Wrist
Metcon (AMRAP – Rounds and Reps)
15 min amrap
300 meter run
10 DB hang clean and jerk (5 per side) 50/35
8 toes to bar
rest 5 minutes
15 min amrap
8 burpees over the bar
10 power cleans 135/95
30 double unders (3:1)
*when scoring 300 meter run counts as 30 reps, each round is worth 48 reps, the total rounds and reps are the 2 amraps combined
Metcon (AMRAP – Rounds and Reps)
15 min amrap
300 meter run
10 DB hang clean and jerk (5 per side) 50/35
8 toes to bar
rest 5 minutes
15 min amrap
8 burpees over the bar
10 power cleans 135/95
30 double unders (3:1)
*when scoring 300 meter run counts as 30 reps, each round is worth 48 reps, the total rounds and reps are the 2 amraps combined