Bombers Crossfit - CrossFit
Repeat workout from 13 Apr 2015
Warm-up
Warm-up (No Measure)
2 Rounds of Burgener warmup w/ PVC
1 Round of Burgener warmup w/ Empty Bar
3 Dip Drive Shrug
3 Dip Drive Shrug high elbows
3 Muscle Clean
3 Front Squat
3 Squat Clean
3 Push Press
3 Push Jerk
3 Rounds warming up to working clean and jerk weight
5/4/3 building to working weight on clean and jerk
*Practice Cycling the bar without dropping it during the warmup
6/8/10 Lateral Jumps over the bar
Metcon
Metcon (AMRAP - Rounds and Reps)
7 Min AMRAP:
7 Clean and Jerk (155/105)
14 Lateral Hops
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