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02/24/2020

24
Feb

02/24/2020

CFT – CROSSFIT

Pre-Training

3 Rounds For Quality:

60s Row

8 Groiners W/Twist/Side

8 Single-Arm Dumbbell High-Pull/Arm

30s Handstand Hold Or High Plank

Weightlifting

Clean+Front Squat+Push Jerk (1×1)

Perform 1 Clean+2 Front Squats+3 Push Jerk

Take 15:00 minutes to establish a max in the complex.

Complex must be performed unbroken.

Metcon

Metcon (Time)

4 RFT:

50 Double-Unders

20 Box Jumps 24/20

15 DB Thrusters 50/35
Modify reps and weight accordingly. Keep intensity high, and rest low.

15:00 Minute Time Cap.