5.15.19 CrossFit

14
May

5.15.19 CrossFit

CrossFit Rigor – CrossFit

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Weightlifting

Front Squat (8 MIN EMOM )

After each set of front squats

12reps of banded pull aparts

Metcon

Metcon (Time)

RX

3-6-9-12-15

DB hang power cleans (50/35)

DB front rack walking lunge Down and Back (50/35)

1 – 100 Jump rope

2 – 100 Mtn. Climbers

3 – 100 jumping jacks

4 – 100 Mtn. Climbers

5 – 100 jump ropes

RX+

B.) 2-4-6-8-10

DB hang power cleans (50/35)

DB front rack walking lunge Down and Back (50/35)

100 dubs

**Lunges**

1 DB OH,

1 DB in front rack

*switch arms on the way back

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