LaVernia CrossFit – CrossFit

Warm-up

KB warm up (No Measure)

10 Halos

10 Around the Waist

10 Figure 8’s

10 Goblet Squats

10 KB Snatch

5 Windmill

1 Turkish Get-up

X2

Strength/Skill

Bear Complex (EMOM for 10 do 3 complex)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

3 min complete

25 KBS

15 Burpees

AMRAP 1-arm hang KB Snatches

Rest 1 min

3 min complete

25 KBS

15 Burpees

AMRAP 1-arm KB Clean & Jerks

Rest 1 min

3 min complete

25 KBS

15 Burpees

AMRAP Goblet Squats

Rest 5 min & repeat

–Rx35/53 Rx+53/70–

Score is AMRAP reps