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PhysXtreme CrossFit 819 – CrossFit

Warm-up

2 min Erg of your choice

mylene warm-up (No Measure)

2 length soldier walk

2 length high knee

2 length butt kick

1 length burpee broad jump

1 length inch worm with 1 push up

25 jumping jack clapping up

25 jumping jack forward

10 angels

10 devils

5 kneeling squat jump

5 handstand hold ( 5 sec)

10 stand to squat

Warm-up

3 rondes

5 Scalp Pull up

5 Beat swing

5 Burpees

10 Band pull a part

Metcon

12 min AMRAP YGIG

5 Pull Up

10 Push up

15 Air squats

2 min Rest

12 Min AMRAP YGIG

12 Deadlift (155/105)

9 Hang Power CLean

6 Push Jerk

2 Min Rest

Weightlifting

Snatch (10 min to find Heavy 1)

Metcon

AMRAP 12 min

100 DU

80 Alt. DB Snatch (50/35)

60 Box Jumps

40 TTB

20 Med Ball Clean (30/24)

2 min Rest

AMRAP 12 min IGYG

2-4-6-…

Manmaker (35/25)