Wednesday

CrossFit

Strength

Exercise: Man-maker/lbs
Reps: 3
Comment: 20 minutes
10 sets
3- man-makers every 2:00 minutes

Power clean
Front squat
Shoulder to overhead
lower to back
Back squat
Shoulder to overhead
*athletes can squat clean, push press, jerk or thruster
*athletes can move up in weight as they go or stay same load x 10 sets

Metcon

10-9-8-7-6-5-4-3-2-1
KB taters (53/35)
Toes to bar

15 minute CAP

Result Type: Time
Male Rx: 53 lbs
Female Rx: 35 lbs