Crossfit 5/11/18

CrossFit 720, CrossFit 720 Foothills – CrossFit

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Warm-up (No Measure)

300m row or .5 bike

10 Goblet squats

10 walking lunges

Squat Clean (E2:30min x 6 sets: 1.1.1 HANG SC 65%)

*Drop after each rep to save grip. Must Clean DL with perfect form

Back Squat (***FOR % PURPOSE ONLY****)


EMOM x 3 sets:

10 Alternating Jumping Back Rack Lunges 15-20% of BS

Metcon (Time)

2 Rounds:

300m Row

15 DB Thrusters 45/25

100m DB Farmer Carry

*IF you drop DB’s During thrusters or farmer carry, your penalty is 30 air squats. That means the only time your NOT holding the DB’s is during the row or transition from row to thrusters or farmer carry to row 🙂