Week 12 Day 3

26.2 CrossFit – CrossFit

Warm-up (No Measure)

10x Pass Through

1x Run 400M

2x Through

5 Russian KBS heavy

5 goblet squats w 3 sec pause at bottom

High Knees

Butt Kickers

Back Squat (5@40% 5@50% 5@60% of tr max)

Deload

Metcon (Time)

3 RFT

10 GHD Sit Ups

10e Alternating Lunges

Rest :45s

Metcon (3 Rounds for reps)

-3 Minute AMRAP

10 Hang Power Cleans 75/55

7 HR Push Ups

-2 Minute Rest

-3 Minute AMRAP

10 Hang Power Cleans 95/75

7 HR Push Ups

-2 Minute Rest

-3 Minute AMRAP

10 Hang Power Cleans 105/95

7 HR Push Ups

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