Friday, September 4

CrossFit M3 – CrossFit

Warm-Up 3 (No Measure)

Monostructural + Dynamic Stretching

L1 : Metcon (No Measure)

Rope Climbs:

3 x 1-3

Rest 2:00

L2: Metcon (No Measure)

Learning Rope Climb Technique

Rope Climb Attempts/Footwork on Rig

Metcon (AMRAP – Reps)

0:00 – 6:00 Establish 1RM Power Clean

6:00 – 8:00 Rest

8:00 – 16:00 Ladder

1 Power Clean 115/75#

1 Front Squat

1 Push Press

3 Power Clean

3 Front Squat

3 Push Press

5 Power Clean

5 Front Squat

5 Push Press