Cycle 3 week 5 day 1

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run/row

2 sets of: :30 Samson, Lizard, and Lat stretch on bench with PVC pipe

2 sets empty barbell: 5 Dip + High pull, 5 Hang power cleans + 5 front squats

Hang Clean (6 x 3 @ 75%)

Back Squat (4 x 6 @ 75%)

Quad Scorcher (AMRAP – Reps)

8 Minute AMRAP

Med ball clean

100m row

(Add one rep each round to med ball clean)

Dumbbell Lat pull overs (3 x 12)

Dumbbell Lat pull-overs