Monday

CrossFit Euphonic – CrossFit

Warm-up

Row 500m @ 65%

Banded Lat Stretch

Banded Hip Stretch

Lizard, 60 second hold

Wall Ball & Barbell stretch

Toes to Bar (T2B)

Technique work

Split Jerk Press (Every 90 seconds, for 5 sets)

Work up to a weight that you can manage 5 sets of 5 reps.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Rest until the clock hits 12:00, then complete the workout below…

Metcon (Time)

3 rounds, for time:

10 Clean & Jerks 70/50

20 T2B

30 Wall Balls 20/14lb