CrossFit – Wed, Nov 8

Kanehsatake CrossFit – CrossFit

Warmup (No Measure)

2 rounds

1min cardio

10 superman

10 Alt plank side touches

10 Hi-Low spread

10 Hanging scap retraction

30s wallsit

Metcon (Weight)

EMOM 33

1)7 high box jumps (30/24)

2)7-15 vups (single unbroken set)

3)complex :3 deadlift+2 hang (BK) power clean+1 S2OH

*70-85% of 1 RM of clean & jerk