CrossFit Destin - CrossFit View Public Whiteboard: - TopicsExpress

CrossFit Destin - CrossFit View Public Whiteboard: bit.ly/1DOt68c Warm-up 400 m run then do 4 ROUNDS OF: Barbell complex (bar only) 6 Deadlifts 6 Bent Over Row 6 Hang Power Cleans 6 Front Squats 6 Push Press 6 Back Squat Complete all movements without putting barbell down. Weightlifting EMOM for 10 minutes complete the following: 1 Full Clean + 1 Hang Squat Clean (Use 55% of your 1 rep full clean max) Metcon Metcon (Time) For time: 50 Deadlifts (225/155) Every time you have to break your reps, stop and do a 200m run. RUNNING TEAM Metcon (Time) 5k Group: Run/Walk 20-30 min. Score your mileage 10k Group: 3 mile run Score your time

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