CrossFit PTBO – CrossFit

Warm-up (No Measure)

3 Mins Skip (Work on doubles last min)

2 Rds

5 Scap pull ups

5 Hollow to open bar taps

5 Reverse bridge plank

30′ Bear crawl

30 Sec bar hang

Metcon (Time)

21-15-9

Hang Clean (95,65)

Cal Row

*Rest 2 min

15-12-9

Power Clean (115,75)

Bar Facing Burpee

*Rest 2 min

12-9-6

Squat Clean (135,95)

Bar Facing Burpee

Cal Row

*Time cap 30mins
Scaled on whiteboard

Accessory Work

Barbell Curls

2×10