05/12/2016

Bitterroot CrossFit – CrossFit

Warm-up

BCF Warm-up 12 (No Measure)

Walking stretches

Row, Run, or Jump

-20 Monster Walk

-10 Inch worm

-10 Sit-ups

-10 Push-ups

-20 Lunges w/ twist

Then

-10 PVC pass through

-10 Front squat

-3 High hang power clean

-3 Low hang power clean

-3 Power clean

Then repeat w/bar

Metcon

Metcon (AMRAP – Reps)

Complete as many reps as possible in 5 minutes of:

165-lb./110-lb. squat clean and jerk

– – –

Scale 1:

Complete as many reps as possible in 5 minutes of:

75-lb./55-lb. squat clean and jerk

– – –

Scale 2:

Complete as many reps as possible in 5 minutes of:

145-lb./100-lb. squat clean and jerk

Gymnastics

Rope Climb (1-1-1-1-1-1)

Work on technique to be more proficient. If Rope climbs are easy do them legless.