Monday 051517

CrossFit Brunswick – CrossFit

Box News: Free Friday this week! Bring a friend by to any class on Friday for Free! CFB Social at 7:15pm!

Memorial Day Murph coming up on the 29th.


Jim warming up. #MCM

Warm-up

30min for Warm-up & WOD Prep:

200m Run

10 High-Hang Power Cleans

200m Run

10 Low-Hang Power Cleans

200m Run

10 Mid-Shin Power Cleans

Mobilize

Banded Shoulder/Tricep Stretch 2min/side

Warm-up Power Cleans

WOD Prep

Power Clean (5 x 3)

-Build across 5 sets as heavy as desired focusing on smooth, good looking triples.

-5 Push-ups & Air Squats after each set.

Metcon

Metcon (Time)

5 Rounds, 25min Cap:

9 Power Cleans 135/95

15 Push-ups

21 Air Squats

200m Run

Extra Credit

Strength: 5 x 5 Pause Front Squat

Core: 5 x 10 alt Dumbbell Squat Press

Conditioning: 3 x 200m Sprint

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