5/10/2019

9
May

5/10/2019

Centennial CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-Up 3 (No Measure)

Row 400m

Inch Worm

Toy Soldier

Row 300m

Duck Walk

Crab Walk

Row 200m

Spiderman

Inside Outs/Outside Ins

Weightlifting

5 DL – 3 PC – 1 Jerk

Building in weight each round, every 90 seconds for 9 rounds complete the following complex

-5 Deadlifts

-3 Power Cleans

-1 Jerk

Metcon

Choose one of the following benchmarks to complete.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
OR

Isabel (Time)

For Time: 30 Snatches, 135# / 95#