CFGoodLife – CrossFit
Warm-up (No Measure)
2 rds
10 PVC Pass throughs
High Knees ( length of the rig and back)
10 Cuban Presses
Lunges with a torso twist
30 Sec Shoulder Opener / Side
Knees to Chest pull
With a Barbell
10 BB Good Mornings
10 Muscle Cleans
10 Push Presses
10 Push Jerks
Metcon (AMRAP – Rounds and Reps)
27 minutes of working
2 mile run (20 minute time cap, only run 10 mins out if you know you cannot sustain the pace to finish in under 20 minutes)
AMRAP in remaning time
12 DL 155/115
9 HPC 155/115
6 Jerks 155/115
Score is rounds and reps