Wednesday

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Thursday CrossFit

Aerobic Cycle 1 Week 3

a) Warm-up emom x 4

40 Sec Broomstick Step Overs

40 Sec Burpee Bar Touch

40 Sec Box Bear Crawl

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b) Lifting 20 minutes

0- 4 Clusters 135/105 or MD

Acculumulate as many quality reps

4-6 Rest and Change Load

6-10 Power Clean n Jerk 185/135

Acculumulate as many quality reps

6-12 Rest and Change Load

12-20 Amrap 8mins

Unbroken Complex (any load)

5 Deadlifts

6 Hang Power Cleans

7 Front Squats