5-1-17

CrossFit Sona – CrossFit

Warm-up

Basic Warm-Up KC1 (No Measure)

Row 500m,

walking lunges,

bear crawl,

20 Squats,

10 Push-ups,

repeat.

Weightlifting

Squat Clean Thruster (1 x 1)

15 minutes to find a 1 rep MAX

skill video https://youtu.be/oQ97FjmCy9I

Metcon

Metcon (Time)

*12 min time cap

50 DU’S

21 Squat Clean Thrusters (115/75)

40 DU’S

15 Squat Clean Thrusters (115/75)

30 DU’S

9 Squat Clean Thrusters (115/75)

[Scale 1]:

100 Single-unders

21 Squat Clean Thrusters (95/65)

80 Single-unders

15 Squat Clean Thrusters (95/65)

40 Single-unders

9 Squat Clean Thrusters (95/65)

[Scale 2]:

50 Single-unders

21 Squat Clean Thrusters (75/55)

40 Single-unders

15 Squat Clean Thrusters (75/55)

20 Single-unders

9 Squat Clean Thrusters (75/55)