3/7/18

CrossFit Lavon – CrossFit

Warm-up

Warm-up (No Measure)

Spiderman crawl

Walking quad stretch

Knee up and outside

Samson stretch

Pipe

2 Rounds

10 Goblet squats

10 KB swings

2×30 second front rack hold

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Squat clean(115/85)

10 Dball over the shoulder

15 Abmat situps

Core

Metcon (No Measure)

50 Bar rollouts

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