2/6/19

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

High-Hang Clean (EOMOM 12 – 1 Complex)

EOMOM 12

1 High Hang Clean+Hang Clean+Clean+Jerk

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Core

Metcon (No Measure)

50 Bar rollouts

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