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03/09/2016

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Chalkline CrossFit – CrossFit

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Warm-up

50ft ea:

4 Suicides

4 Side Shuffles

2 Burpee Broad Jumps

2 Bear Crawls

2 Crab Walks

2 Bear Crawls

2 Burpee Broad Jumps

4 Side Shuffles

4 Suicides

Mobility

Shoulders / Triceps / Traps

Weightlifting

Push Press (3 sets of 3 reps @ 75-80% of 1RM)

Metcon

Metcon (5 Rounds for reps)

5 Cycles:

2 Min Rounds, 1 Min rest between*

12 Hang Power Cleans (85/55)

12 Burpees

Start at RX, add weight each Cycle. *Score is # of reps each round, put weight in Notes

Cool Down

Stretch / Mobilize