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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

3 rounds

25 DU’s // 50 SU’s

8 burpees

5/5/5 sumo/narrow/normal squats

10 superman

Weightlifting

Power clean + thruster (3x (3+3) build up)

2nd set should be your workout weight, 3rd set a little heavier.

After each set, prep for pistols:

1. 12 alt. narrow side-to-side squats

2. 10 alt. negative pistols

3. 8 alt. pistols OR roll to pistols OR attempts

Metcon

Metcon (AMRAP – Rounds)

30 mins EMOM

Odd : 3-6 bar facing burpees + 3-6 thrusters (95/65)

Even : 10 power cleans + 8 pistols // 12-16 air squats
Rx+ : 115/75

If you have to take a minute off, do so and restart wherever you left off