Friday
Everyday Athletes Now – CrossFit
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