Wednesday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

1:00 Dead Hang

Then

3 Rounds

12 Front Rack Lunge Steps

12 Push Press

Row 250m

Clean

EMOM 20 Minutes

1-5: 4 Power Position Clean

6-10: 3 Above Knee Clean

11-15: 2 Below Knee Clean

16-20: 1 Clean

Metcon (6 Rounds for reps)

Every 3:00 for 18:00

:30 Bike Sprint

10 pushups

15 squat jumps

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