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111813 CrossFit

18
Nov

111813 CrossFit

Main – CrossFit

Warm-up (No Measure)

4 rounds of:
Bear Complex 75/55, 95/65, 115/85, 135/95
5 Dislocates
5 Squat Box Jumps
10 Push-ups
15-20 seconds Pigeon Stretch (per leg)

– These weights are for athletes working up to the Rx. Use appropriate increases to work up to your training weights.

Ship (Time)

9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36″
Women’s Rx 135/30