Friday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

AMRAP 6 Minutes

1:30 Bike (build intensity each round) (OR other cardio)

10 empty bar overhead squats

50 single unders

25 plate hops

5 empty bar thrusters

Muscle Clean (4×4 light weight)

Squat Clean and Jerk (1 second pause at bottom of catch)

– (2+2) x 2 sets @ 78% 1RM Clean

– (2+1) x 2 sets @81% 1RM Clean

Deadlift (4×4 @ 100% clean)

Metcon (Time)

3 Rounds

10 Overhead Squats (135/95)

50 Double Unders

-Straight into-

3 Rounds

10 Thrusters (95/65)

50 Double Unders

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