Complex, Metcon

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Palo Cedro CrossFit – CrossFit

Warm-up

400m Farmer Carry

3 Hip Sequence

Burgener Warm-up with Pipes

1PC+4FS (7×5)

Without dropping the bar:

1 Power Clean

4 Front Squat

~70% of 1rm PC

If you do not know your 1rm PC, weight should be challenging with perfect form.

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

15 V-ups

10 KB Snatch 53/35

5 Strict T2B