6-30-2017

 In Workout of the Day

Whole Strength CrossFit – CrossFit

Warm-up

x3 w/empty barbell

3 Muscle Clean

3 Front Squat

3 Power Cleans

10 X-Band Walks Laterally Each

10 X-Band Walks Forward/Backward

Mobility

Couch Stretch x 1:00 ea leg

Banded Ankle Mobility x :30 ea leg

Weightlifting Strength

10 EMOM

5 Sumo Deadlifts for Speed @70%- odd

– Reset on each rep

– +10% from last week.

3 High Box Jumps- even

Metcon

Metcon (AMRAP – Rounds)

EMOM as long as possible:

3 Power Cleans (155, 105)

3 Front Squats

3 Jerks
Score is total rounds completed

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