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
…