13-06-2017

Announcements

7:30AM Bootcamp NEW TIME: 7:00AM effective Mon 19 Jun.

YiQi – CrossFit

Bring knee socks, tights or long warm-up pants for today’s new skill!

Warm-up

2 rounds:

15 KB swings

10 jumping squats

5 push ups

Mobility:

Jefferson curl (unweighted)

Technique:

Rope climb

Gymnastics

10 minutes of rope climb practice

Metcon

Metcon (Time)

3 rounds for time:

25 burpees

15 power cleans (60/45 kg)
Use about 65% of your max power clean; short sets or fast singles should be the plan for this workout.