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11/29/2019

29
Nov

11/29/2019

CFT – CROSSFIT

Pre-Training

3 RNFT:

60s Assault Bike

8 Overhead Plate Lunge/Leg

8 Scorpions/Side

Weightlifting

Push Jerk (3×5)

Maintain or increase weight across each set.

Metcon

Metcon (Time)

7 RFT:

12 Box Jump-Overs 24/20

6 H.S.P.U

3 Clean & Jerk (Power or Squat)

Increase weight each set.

135/155/165/185/205/225/245

95/105/115/125/145/155/165