12/12/2018

Underbox CF – CrossFit

Warm-up (No Measure)

5 Spidermans (on each leg)

10 Squats with 3 sec pause at bottom

10 burpees

Grab a barbell then:

10 hang cleans

10 front squats

10 push press

10 split jerk or push jerk (depending on what you want to max out with)

Clean and Jerk

Starting at 70% of your 1 RM, every 90 seconds go up 10# until you hit a max

(Note: you can go up 5# once you get close)

Metcon (Time)

10-1

Shoulder to OH

2-20

Toes to bar