Cycle 3 week 12 day 4

26.2 CrossFit – CrossFit

Warm-up (No Measure)

400m run/row

3 sets of: 10 four point squats + 10 thoracic rotations

2 sets empty barbell work: 5 tall squat cleans + 5 squat cleans

Row to clean ladder (Time)

For Time:

Buy-In: 40 calorie row

9 Squat Cleans (135/65)

7 Squat Cleans (155/85)

5 Squat Cleans (185/105)

3 Squat Cleans (205/115)

Barbell ab wheel (3 x 6-12)

While keeping a brace core. Roll babrell out front into an extended arm plank position