Weightlifting
Clean (Find 1RM)
(20min)
Metcon
Metcon (Time)
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull 95/65
15 Chest to bar pull-ups
20 Burpees
15 Sumo-deadlift high-pull 95/65
(15min)
Metcon (No Measure)
NFT
2 Rounds of
10 Barbell rollout
10 Hanging leg raise
60sec Plank hold
2 Rounds of
10 Barbell rollout
10 Hanging leg raise
60sec Plank hold
(10min)
CrossFit Juke Joint 