CFGoodLife – CrossFit
C&J warm up (No Measure)
10 pvc pass throughs
10 pvc around the worlds
30 sec pvc shoulder opener
10 air squats
Warrior Pose
Couch stretch
30 sec handstand hold
10 kipping swings
With a barbell 2 times through
5 clean deadlifts
5 muscle cleans
5 Frankenstein squats
5 hang squat cleans
5 push press
5 back rack good mornings
Clean and Jerk (2X3@65% )
3 second pause at the bottom of the clean, still jerk
Clean and Jerk (2X3@70%)
3 sec pause at the bottom of the clean, still jerk
Irma (Time)
21 thrusters 95/65
75 double unders (3:1)
15 thrusters 115/75
50 double unders
9 thrusters 135/95
25 double unders
Every time you drop the bar in your thruster row 300 meters.