11/7/19

CrossFit Lavon – CrossFit

Warm-up

Warm-up Clean (No Measure)

400m Run

10 Reverse Lunges

10 Back Extensions

Monster walk

10 Hollow Kips

10 Jumping air squats

10 Kettlebell Swings

10 Goblet squats

Pipe

Burgener Warmup

Weightlifting

Clean Pull (6×1)

Clean (PRACTICE)

Practice day! Work on slowing the movement

down. Barbell tracking properly, hitting the top

of the leg properly and full extension at the top

before jumping under the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Calorie SkiErg

10 Hang power clean(95/65)