Cycle 3 Week 8 Day 1

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run:

3 sets of: :30 lizard stretch + 5 Empty bar Hang power clean + 10 Front squats

Hang Clean (1 x 1 @ 90%)

In 8 Mins work up to 90% of max hang clean

Back Squat (3 x 3 @ 75%)

3 second pause in the hole for each rep

Metcon (AMRAP – Rounds and Reps)

In teams of 4 with only one partner allowed per station, complete as many rounds/reps as possible in 20 mins

Station 1: 400m run

Station 2: 30 ground to overheads #95/65

Station 3: 20 cals on rower

Station 4: rest
Rotate when all partners complete their work