Saturday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

Row 400m

15 Hang Squat Clean Thrusters

Row 200m

15 Push Press

Row 100m

Overhead Squat

3×1 Warm Up Reps with 5 Second Pause

4×1 Working Sets

3×1 Movement pattern focus reps with 5 Second Pause

Metcon (AMRAP – Reps)

1xmax shoudler to overhead 135/95

Metcon (Time)

30/24 Calorie Assault Bike

10 Power Cleans 135/95

Rest 3:00

20/16 Calorie Assault Bike

8 Power Cleans

Rest 3:00

10/8 Calorie Assault Bike

4 Power Cleans
Use rower as well,

40/34

28/22

14/11

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