GCF 12.21.16

Grounded CrossFit – CrossFit

Warm-up

3 rounds of:

10 Calorie row

10 KB Swings w/ light weight

10 Second handstand against the wall

then, – 3 minutes of banded shoulder stretching

Weightlifting

Split Jerk (3X3 increasing weight each set)

Open Prep Week 1 – Day 3 – Split Jerk

Metcon

Metcon (Time)

Type the details of the metcon
– For Time, 18 minute time cap –

(Rx+)

20 Pullups

20 Thrusters (65/45)

20 Pullups

20 Hang Cleans (65/45)

20 Pullups

20 Deadlifts (65/45)

20 Pullups

500m Row

(Rx)

Same exact workout – the only difference is that the reps are changed from 20 to 15.