LaVernia CrossFit – CrossFit

Warm-up

Warm : Warm-up (No Measure)

3-4 min cardio run,jump,row

OH squat PVC

Hip mobility

Metcon

Metcon (Time)

10 down to 1 – Power Cleans (65/95)

1 up to 10 – Overhead Squats (65/95)

*10 Double Under’s between rounds. 16 Minute cap

Example:

10 Power cleans

1 Overhead Squat

10 Double Under’s

9 Power cleans

2 Overhead Squats

10 Double Under’s

8 Power Cleans

3 Overhead Squats

10 Double Under’s

7 Power Cleans

4 Overhead Squats

10 Double Under’s

Etc…..

Weightlifting

10 Rounds Every 2 mins

2 Back Squat @80%1RM

1 Box Jump (max height)