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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

400m row

10 angels & devils

10 wide stance inch worm + push up

20 windmills

10 side lunges

5/5/5 sumo/narrow/normal squats

:30 tricep stretch on rig

Weightlifting

Front Squat (20 mins to find a 1RM)

8x empty bar

6x 40%

5x 60%

3x 70%

2x 80%

1x 90%

1x 98%

1x 105%

Metcon

Metcon (Time)

30-20-10 reps of:

Bar facing burpees

Front squats (135/95)