CFGoodLife – CrossFit
Warm-up (No Measure)
5 mins of cardio of your choice
5 mins banded stretching on the rig (coach led)
With a barbell:
10 deadlifts
10 hang power cleans
10 front squats
10 shoulder to overhead
Take 7 minutes to build to the weight you plan to use in the metcon
Metcon (Time)
4 rounds for time
4 power cleans 205/145
4 front squats 205/145
4 shoulder to overhead 205/145
*choose a weight you can finish the workout in 12 minutes