Go quick!

22
Jan

Go quick!

Centennial CrossFit – CrossFit

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Warm-up

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Metcon (AMRAP – Reps)

5 rounds 2 minute each of:

Max strict toes to bars

15 cal. row

Rest 2 minutes after each round.

RX+ Men Weighted – 8#

RX+ Women Weighted – 4#

Metcon

Extra Credit

EMOM (Weight)

EMOM

5 Deadlifts

3 Hang Power Cleans

1 Push Jerk
5 rounds

Record your highest weight completed in time frame.