PhysXtreme CrossFit Chaos 819 – CrossFit
Warm-up
Mike general warm-up (No Measure)
25 jumping jack
25 jumping jack arms forward
16 spider man lunge
5 wide stance inch worm and 5 push up
20 side lunge
20 windmill
15 shoulder circle
small, medium, big both direction
20 pretzel
20 wrist circle
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
Power Clean + Low Hang Clean + Jerk (2x (2+2+2), 2x (2+1+1), 3x (1+1+1) build up)
Metcon
Metcon (Time)
3 rounds
40 DU’s // 80 SU’s
8 power cleans @85% of heaviest complex
16 Jump squats