CrossFit – Fri, Mar 27
Warm Up
Barbell Prep
Empty Barbell
2 Sets
5 Clean deadlifts
5 Power Cleans
5 Push Press
5 Back Squats
“Final Gear” (Time)
For Time:
3 Rounds (135/95)lbs
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to overhead
5 Back Squats
5 Cal Echo Bike
Follow by
2 Rounds (185/115)
3 Deadlifts
3 Hang Power Cleans
3 Shoulder to overhead
3 Back Squats
10 Cal Echo Bike
Follow by
1 Round (225/135)
1 Deadlifts
1 Hang Power Cleans
1 Shoulder to overhead
1 Back Squats
15 Cal Echo Bike
Cap 15 minutes
Sc:
-115/85
-155/105
-185/115
Should be able to do Shoulder to overhead unbroken at-least for the first round of each set.
Finisher-Optional
2500m easy Row
1 Set
1500m Row