Metcon Friday!

CrossFit FTM – CrossFit

Warm-up

Burgener Power Clean (No Measure)

External Shoulder Rotation 1 min/side

Pigeon Pose 1 min/side

2 Rounds:

3 Power Shrugs

3 High Pulls

3 Muscle Cleans

3 Front Squats

3 Power Cleans (Hip)

3 Power Cleans (Knee)

Weightlifting

3 Deadlift + 2 Hang Clean + 1 Push Jerk complex (1 x EMOM 10 @ 65%-90%)

Get through all 6 reps as fast as possible. Focus on getting elbows up and receiving the bar on the shoulders. Transition into the jerk as quickly as possible.

Gymnastics

Ring Dips (5×5 strict + 5-10 kipping. Rest 10 Seconds between)

*May Kip Using Bands*

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP

600m Run

40m DBL KB Front Rack Carry

20m DBL KB OH Carry

15 TTB

@24/16 (53/35)

each round out of 135