Friday

6
Jan

Friday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds (7:00 CAP)

5 Up-Downs

10 Groiners

10 PVC Pass Thrus

Into

2 Rounds

5 Burpees

10 Air Squats

10 Empty Barbell Strict Press

Strength

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex of:

2 Squat Cleans

+

1 Push Jerk

+

1 Split Jerk

*The Squat Cleans do not have to be done unbroken

(Score is Weight)

Workout

“CALIFORNIA LOVE” (Time)

FOR TIME

30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Glutes

(No Measure)