CFGoodLife – CrossFit
Warm-up (No Measure)
300 meter run
15 Air Squats
15 Leg Kicks (forward and side)
Sampson (both sides)
Pigeon (both sides)
Banded hamstring
Banded hip flexor
Banded spiderman
Front Squat (3X8@65%)
Perform 20 goblet squats between sets. 53/35
Metcon (Time)
For Time
1 Power Clean 155/115
5 Doubles
2 Power Cleans
10 Doubles
3 Power Cleans
15 Doubles
4 Power Cleans
20 Doubles
5 Power Cleans
25 Doubles
*time cap 12:00