PhysXtreme CrossFit Chaos 819 – CrossFit
Warm-up
Simon General Warm-up (No Measure)
400m Row
10 Angels & Devils
10 Yoga Pushups
10 Squat to stand
10 Stick Dislocates
10 Stick Around The World
30 Sec Stick External RC Stretch
15 1/2 Kneeling DB Press (light)
Mike barbell warm-up (No Measure)
3 muscle snatch
3 OHS
3 back squat
3 good morning
3 push jerk
3 front squat
3 thruster
Weightlifting
3 position clean (15 Min to work on technique – max 80%)
High hang, hang, low hang
Metcon
Metcon (Time)
4 Rounds
2 Dog Sled (45/25)
10 Cleans (165/115)
5 Muscle-ups / Burpee C2B / Burpee Pull-ups
5 Min to warm-up cleans & muscle-ups/pull-ups before starting wod.