CrossFit – Wed, Sep 24

Warm-up

2x

hamstring sweep

soldier kick

runners lunge

inch worm

burpee broad jump

samson

then

2x

8 seated Good morning

25 ft Death march

8 each single leg RDL

BEGINNERS CLASS SKILL

Deadlift & Power Cleans

Deadlift (4×4 80%)
Metcon (AMRAP – Rounds and Reps)

9 Min amrap

400 M run then

Max rounds

6 Box Jumps 3 Power Cleans 155/105 (rx+ 185/125)

Cooldown

pigeon

up/down dog

½ kneeling thoracic rotation

pancake