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PhysXtreme CrossFit 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.