5/9/16

Camillus CrossFit – CrossFit

Warm-up

Partner Warmup (No Measure)

SSB

10 Alt Burpees (5 each)

20 Squats each w/ band on waist

10 Alt Jumping Squats (5 Each)

20 B2B MB Twists (10 each direction)

10 Alt Burpees (5 each)

10min Partner Mobility (butterfly, underdog, quad fold, posterior ext.)

Metcon

5/9/16 12min EMOM (1 of 2) (Time)

12min EMOM:

3 Thrusters (95/65, +115/85)

4 Bar-Facing-Burpees

5/9/16 20min AMRAP (2 of 2) (AMRAP – Rounds and Reps)

20min AMRAP:

1 Deadlift (95/65)

2 High Hang Power Cleans

20 Alt Weighted Lunges (10/side)

SSB

*SSB counts as 1 rep, each lunge is 1 rep