TBE CrossFit – CrossFit
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General Warm Up 3 (No Measure)
10x10m side shuffle
10 lateral leg swing
10 torso twists each side
20 mountain climbers (forward foot should be even with hands)
Metcon (AMRAP – Reps)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Air squat
Rest 4:00
Metcon (AMRAP – Reps)
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Air squat
Rest 4:00
Metcon (AMRAP – Reps)
AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Air squat
Post Wod Stretch 1(optional) (No Measure)
2:00 min each stretch
Couch Stretch
Pigeon Stretch
Chicken wing 2.0
