11/28/18

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

Keep your pipe – Burgener Warmup as a group

Weightlifting

Clean and Jerk (5-3-2-1-1-1)

Metcon

Metcon (Time)

3 Rounds

12 Calorie assault bike

9 Clean and Jerk(115/85)

6 Ring dips(RX+Ring Muscle up)

Core

Metcon (No Measure)

3 x 15 GHD

3 x 15 Back extensions

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