30 Dec Thursday, Dec.30

CrossFit Metric – CrossFit

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Warm-up (No Measure)

3 Sets

10 Frog Glute Bridges

12 Plank to Arm and Leg raise

10 BB Good mornings to Strict Press

Metcon (No Measure)

EMOM 12

Power Clean + Push Jerk

4 Sets of 3x (1+1) @60%

4 Sets of 2x (1+1) @65%

4 Sets of 1+1 @70%

Metcon (Time)

For time :

3 Rounds

10 Power Clean

15 Pull Ups

25 Burpee Box Jump Over

Rx – 135/85

Fitness – 95/65

15 min. Cap