Monday

 In WOD

Great State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 MIN FOAM ROLL INTO

8 MIN AMRAP

8 CAL ROW

8 BACK EXT

8 CAL ROW

8 KBS

8 CAL ROW

8 EB GM

8 CAL ROW

8 CLEAN HIGH PULL

Strength

Hang Power Clean (5×3)

5×3 starting @ 60% of 1RM

Hang Power Clean

-12:00 Hard Cap-

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

10 Hang Power Cleans (155/105)|(115/105)

25 Sit-ups

60 Double Unders

(Score is Time)

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