Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
WARM-UP:
AMRAP x 4 MINUTES
10 Jumping Jacks
8 Jumping Squats
6 Push-Up to Down Dog
Into…
2 SETS
5 BB Deadlift
10 Elbow Punches
5 Front Squat
5 OH Press
Strength
Clean and Jerk (Build to a Heavy 1-Rep)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean and Jerk
Workout
“THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.