1/4/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Clean (No Measure)

400m Run

10 Reverse Lunges

10 Back Entensions

Monster walk

10 Hollow Kips

10 Jumping air squats

10 Kettlebell Swings

10 Goblet squats

Pipe

Burgener Warmup

Weightlifting

Clean (6×2)

Metcon

Metcon (Time)

21-15-9

Power Clean(115/85)

Toes to Bar

Core

Metcon (No Measure)

3 Rounds

10 Reverse Hyperextensions

10 Vups