Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Squatting Quad Clean Warm up (No Measure)
3: Bandit Barbell Jerk Warmup (No Measure)
Strength
4: Clean and Jerk (20 minutes to find 1RM C&J)
Try to work from the floor.
Conditioning
5: Metcon (AMRAP – Reps)
20 min AMRAP
200 meter run
1. Sprint 100 m to the stop sign,
– then-
2. Jog 100 m back to the door at 60%
Each 100 = 1 pt. So, running to the stop sign is worth a point. Then, running back to the door is worth a point. You must finish the distance to get the point when time runs out.
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