GCF 12.15.16

Grounded CrossFit – CrossFit

Warm-up

2 rounds of:

250m row

10 Bodyweight lunges

10 KB Swings

then, – 5 Minutes of choice leg stretching

Weightlifting

Power Clean (3X3 Touch and Go, increasing weight)

Float Week – Day 4 – Power Clean

Increase weight each set, must be touch and go sets.

Metcon

Metcon (Time)

– For Time –

3 rounds of:

18 Overhead Plate Lunges (25/15)

15 KB Swings (53/35)

12 Burpees to the plate