100107

Carlisle CrossFit – CrossFit

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Performance Care Upper Body

Warm-up (No Measure)

10 Min AMRAP

10 PVC Pass Throughs

10 SL Arm RKB Swing

10 SL Arm KB Strict Press

25′ Crab walk

25′ Bear Crawl

100 m Row

Weightlifting

Strict Press (5-5-3-3-2-2-1-1)

* Build to a heavy single

* 65-75-77-82-87-92-97-100+

Metcon

Metcon (Time)

LVL 3(RX)

4 RFT

10 Power Cleans (135/95)

8 Front Squats

10 Bar over Burpees

LVL 2

4 RFT

10 Power Cleans (125/85)

8 Front Squats

10 Bar over Burpees

LVL 1

4 RFT

10 Power Cleans (105/75)

8 Front Squats

10 Bar over Burpees

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