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PhysXtreme CrossFit 819 – CrossFit

Warm-up

Simon General Warm-up (No Measure)

2x jog(2x)/knees up/kickback/burpee broad jumps(2x)

10 angels & devils

10 hindu push ups

20 windmills

10 side lunges

5/5/5 sumo/narrow/normal squats

PVC RC external rotation stretch

Weightlifting

Front Squat (5 sets to get to a heavy 3)

Metcon

Metcon (5 Rounds for time)

E3MOM 15

20 wallballs (20/14)

10 clean & jerks (135/95)

5 muscle ups // 5 burpee C2B