LaVernia CrossFit – CrossFit

Warm-up

(No Measure)

Pvc OH Squat

Alt lunges

Good mornings

Hip flexor stretch

Inchworms

Metcon

Metcon (Time)

WOD

8 Rounds Of:

5 Thruster

7 Burpees

9 Sumo Deadlift High Pull

(RX 65/95) (RX+85/115)

*16 min time cap

Weightlifting

Front Squat (Every 2 min for 10 min 5 reps + weight)