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 (AMRAP – Reps)
EMOM for 10 mins
1 hang squat clean + 1 jerk
You may add weight over the rounds.
Metcon (AMRAP – Reps)
21-15-9
Power clean 95/65
Push jerk 95/65