LaVernia CrossFit – CrossFit

Warm-up

(No Measure)

EMOM 10 min

Alternate 10 OH squats & 10 Ring Rows

Weightlifting

Bear Complex (7 reps x 5 rounds working to max load)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

5 RFT

30 DUs (m:100 singles)

20 Pull Ups

10 Power Snatch (Rx65/95)(Rx+80/115)

5 Burpees