06162020

CrossFit Purpose – CrossFit

Core work & Strength

5 X 5 Power Clean & Push Jerk @ 70%

Singles On These

Focus On Smooth Pull, Fast & Consistent Drop Under The Bar,

Punch Arms To Extension

Complete Set Every 2 Mintues

Metcon (Time)

15-12-6

Deadlift 185/125

Burpee Over Bar

Rest 5:00 (Must Take Full 5 Minutes)

12-9-6

Deadlift 225/155

Burpee Box Jump Overs 24/20

Aerobic Capacity

Optional Extra Work If Time Permits

Assault Bike

5 Sets Of 30 Sec Moderate / 30 Sec Moderate Fast / 30 Sec Fast

Rest 30 Sec Between Sets