CrossFit – Sun, Oct 8

CrossFit Chilliwack – CrossFit

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231008 (Time)

– RX –

5 rounds for time:

500-m row

5 squat cleans (145/205 lb)

– INTERMEDIATE –

5 rounds for time:

500-m row

5 squat cleans (95/135 lb)

– BEGINNER –

5 rounds for time:

300-m row

5 squat cleans (35/45 lb)

General Warm-up (No Measure)

1 set:

500-m row (warm-up pace)

25-ft down and back:

Bear crawl (down)

Samson lunges (back)

Spiderman twist

Side lunges

Crab walk (focus on maintaining high hips)

Burpee broad jump

Stretching (No Measure)

2 sets:

:30 lacrosse ball shoulder mash/side

:30 band pull-a-parts

:30 scap pull-ups

AT-HOME (Time)

5 rounds for time:

400-m run

10 DB squat cleans (35/50 lb)

– Use two DBs.