10 Jun CrossFit – Sat, Jun 10

Announcements

NEW Weekly Olympic Lifting Classes:

Every Tuesday at 4:30 pm

Every Thursday at 6:30 pm

Coached by Matheus

Starting this week!!

CrossFit Metric – CrossFit

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Warm-up

A. General

2 sets

-10 Banded good mornings

-10 Empty Barbell bent over rows

-10 Jumping air squats

B. Specific

7 RDL

7 Hang Clean

7 Strict press

7 Push press

7 Push jerk

50’ Broad jumps

Metcon

Metcon (Time)

10 rounds for time

6 Deadlifts

6 Hang Cleans

6 Shoulder to overhead

100m Suitcase carry 1 x 32/24kg

rest 30 seconds

Barbell @ 155/105 lbs
TC: 28 minutes

Score: Time

KG: 70/50

Perform

N/A

Team WOD (Time)

Partner “DT”

10 rounds for time

12 Deadlifts

9 Hang power cleans

6 shoulder to overhead

Rest 3 minutes

Accumulate 800m of Suitcase carry @ 32/24KG
TC: 30 minutes

Score: Total time, excluding rest

Extra Accessory

Accessory (Checkmark)

30 seconds on/30 seconds off

Heavy D-ball or Sandbag carry or Sled push

Until you’ve accumulated 300′