Wednesday 10/30/2019

CrossFit On the Brazos – CrossFit

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Warm-up

Barbell Warm Up

Burgener

Specific Warm Up

10 minutes to work into a heavy squat clean

Metcon

Metcon (Time)

10 x DU’s

10 x Ab Mats

1 x Squat Clean

20 x DU’s

20 x Ab Mats

2 x Squat Cleans

30-30-3

40-40-4

50-50-5

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Barbells: 185/135

Rep counts for Single Unders are:

– 30-60-90-120-150

Accessory Work

Split Squats:

– 5 x 8 per leg

Plank:

– Accumulate 4 minutes