Friday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

3 Sets

1:00 Row (build intensity each round) (OR Run)

10 Goblet Squats (light)

10 V Ups

5 push ups

5 inchworms

3 Position Clean and Jerk ( 2 sets @ 73%, 2 sets @78%)

Above Knee + Below Knee + Floor

Front Squat (3×3 @ 83%)

Metcon (AMRAP – Reps)

20 Minute Partner AMRAP

175 Wall Balls (20/14)

125 GHD Sit Ups (OR 175 Alternating V Ups)

75 Burpee Box Get Overs (24/20)

Max Calorie Row (OR Another Machine OR Max distance Run)

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