CROSSFIT 190415

1. Warm Up + Mobility

1 Round:

  • 200m Run/1:00 LRow

  • 5 Spiderman + Reach (each side)

  • 5 Walkouts

  • 5 Burpees

  • 5 Hand on the Toes Good Mornings

  • 10 Warrior Squats

  • 10 Prisoner Squats

  • 5 Waiter Squats (each side)

2. Skill

Back Squat:

  • 6 Reps @ 67%

  • 3 Reps @ 72%

  • 6 Reps @ 67%

  • 3 Reps @ 77%

  • 6 Reps @ 67%

  • 3 Reps @ 82%

* Rest 2:00 between sets.

3. WOD

“Black and Blue”

5RFT (15min cap):

  • 10 Power Cleans (52/36)

  • 10 Burpees