Cycle 4, Week 7, Day 5

CrossFit Rise Above – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5 x bodyweight

Back Squat: bodyweight

Clean: .75 x bodyweight

Set up three bars and storm through for time. Record time

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