Wednesday

22
Mar

Wednesday

Santiam CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Bike*

10 Toe Touch Jumping Jacks

8 Elbow Punches

8 Good Morning**

6 Broad Jumps

6 Hollow Rocks

*Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard

**Round 2 Perform Hang Muscle Clean

Strength

Power Clean (Build to a Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK

Week 4 of 8

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal Bike

9 Hang Power Cleans (165/115)|(115/75)

(Score is Time)

KG BB: (75/50)|(50/35)