CrossFit Lynchburg – CrossFit
Warm-up
Barbell Warm Up-
5 muscle clean
5 press
5 push press
5 hang clean
5 front squat
Clean Complex: (See Below:)
Hang Power Clean & Push Jerk – 5 Reps EMOM x 8 min @ 65% of Clean
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
12 Push Ups RX Strict HSPU RX+
16 Sit Ups RX T2B or GHD RX+
Core:
OPTIONAL CORE WORK:
3-5 Rounds-
Heavy farmer carry RIGHT, down and back
Heavy farmer carry LEFT, down and back
10 GHD Sit Ups
10 Barbell Roll Outs
