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10.01.18

30
Sep

10.01.18

CrossFit Live Loud – CrossFit

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General Warm Up

4 rounds

10 broad jumps

20 single unders

10 scap push ups

10 UP/Downs

Specific Warm-up

Movement break down: Dumbbell clean and jerk

-then-

3 sets of 5 reps

light Dumbell clean and jerks

Metcon

Metcon (3 Rounds for reps)

AMRAP 5

400m Run

With remaining time Max DB clean and jerks 50/35

-rest 1 min-

AMRAP 5

400m Run

With remaining time Max cal bike/row

-rest 1 min-

AMRAP 5

400m Run

With remaining time Max burpees