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CrossFit Crag – CrossFit

Warm-up

Lax Ball: Lats, Pec, T-spine

Foam roll quads glutes

Bench T spiune stretch

Power clean and jerk (12 mins tough set of 3 reset for each )

Must hit each weight for this workout

This time is to warm up and if feel good go slightly above

Clean and jerk ladder (AMRAP – Reps)

18 minute Amrap

20 bar facing burpees

20 clean and jerks 95/65

20 bar facing burpees

20 clean jerks 135/95

20 bar facing burpees

20 clean and jerks 155/105

20 bar facing burpees

Max reps at 185/125

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