Tuesday 06/06/2017

CrossFit Quiver – CrossFit

Warm-up

5 Min Stretch

Agility Ladder

50 Sit Up

Max unbroken set of Push Ups, smooth and controlled.

Front Squat @ BW (AMRAP – Reps)

Max Reps @ Body Weight

4 Min Time Cap
Scaled: 75% BW, 50% BW

Set your pace so your set takes the full 4 minutes.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Hang Power Cleans 135/95#

Push Jerks

Do 10 unbroken HPC, go directly to 10 unbroken PJ, drop bar and rest as little as possible to complete next round unbroken.