01/03/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

500m Row

Roll Glutes & Hips

Smash forearm/triceps if needed

Stretch Hips, Glutes, Ankles

Stretch Lats, tricep, wrists

Ensure you have a comfortable front rack and loose Hips.

*20 minute time cap

Squat Clean ((1RM))

In 15 minutes, estsblish a 1RM.

Metcon (Weight)

Every 3 mins for 18 minutes

12 Thrusters 45/30kg

12 Bar over burpees

*Beginners, 10 reps