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W4D34

10
May

W4D34

Fairview Park – CrossFit FVP

Warm-up
1. 20 reps each of:
Lunge Steps with a Twist
Frankenstein Walk
High Knees
Butt Kicks
Sprint 30-feet
Karoake there and back
Sprint 30-feet
Burpee to Sprint
Back Pedal to turn, both directions
Burpee to Sprint
– Spend 10-minutes warming-up to barbell weights

Conditioning
2. For time.
10 Squat Clean Thrusters 165/110
20 Front-facing Burpees over bar
30 Deadlifts 255/185
Run 400-meters
50 Kipping Pull-ups
– Post time.

1: (No Measure)

20 reps each of:
Lunge Steps with a Twist
Frankenstein Walk
High Knees
Butt Kicks
Sprint 30-feet
Karoake there and back
Sprint 30-feet
Burpee to Sprint
Back Pedal to turn, both directions
Burpee to Sprint
– Spend 10-minutes warming-up to barbell weights

2: Metcon (Time)

For time.
10 Squat Clean Thrusters 165/110
20 Front-facing Burpees over bar
30 Deadlifts 255/185
Run 400-meters
50 Kipping Pull-ups
– Post time.