20/03/2017

CrossFit Euphonic – CrossFit

Warm-up (No Measure)

Row 500m

Stretch Hips/Glutes

Stretch Front Rack

2×4 Monster Walks (Laces)

.

2×3 Split Jerk Press

2×3 Behind the neck Jerk

2×3 Tall Jerks

Split Jerk (10×2)

Build in weight over the course of the set. Complete within 12 minutes. Begin at 50% of 1RM, record final lift.

Front Squat (10×2)

Build in weight over the course of the set. Complete within 12 minutes. Begin at 50% of 1RM, record final lift.

Metcon (Time)

4 Rounds, for time:

5 Power Cleans

5 Front Squats

5 Push Jerks

400m Run

Rx = 70/50kg
20 Minute time cap