Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

8 minute AMRAP

1:00 Cardio

6 Hanging scap retractions

6 kip to swing

3 up downs (burpee without push up)

3 spiderman lunge stretch (each side)

6 goblet squats

Hang Clean (2×3 @70%, 2×3@ 75%)

3 Cleans From the Above the Knee

– 2 sets @ 70% 1RM Clean

– 2 sets @ 75% 1RM Clean

* Rest 2 minutes between sets

Clean Pull (3×3 @90% clean)

Metcon (Time)

3 Rounds for Time

12 Chest-to-Bar Pull-Ups

9 Burpees

6 Front Squats (185/125)

-Rest 5:00 –

For Time:

36 Chest to Bar

27 Burpees

18 Front Squats (185/125)