PhysXtreme CrossFit Chaos 819 – CrossFit
Warm-up
Simon General Warm-up (No Measure)
25 jumping jacks
10 samson stretch w/ twist
3 rounds
5 burpees
10 ball slams
2 rounds
5 scap push ups + 5 push ups
5 scap pull ups + 5 beat swings
5 empty bar muscle cleans
Weightlifting
Clean pull + power clean + hang clean (5x (1+1+1))
2-3 warm up sets, then start counting your 5 sets
Metcon
Metcon (Time)
21-15-9
Power cleans (135/95)
Pull ups
Push ups