Red Stick CrossFit – CrossFit

Warm-up

Group Warm Up #1 (No Measure)

400 M Run (once)

2 rounds not for time

– 5 Clean Grip Pulls+5 Hang Cleans+5 Push Press

– 2 Rounds of “Cindy”

(5 Pull-ups+10 Push Ups+15 Air Squats)

Metcon

Metcon (3 Rounds for time)

3 Rounds for Time:

• 200 M Run

• 15 Pull Ups

• 10 Clean and Jerks (95/65)

=====2 Minute Break=====

2 Rounds for Time.

• 200 M Run

• 15 Pull Ups

• 10 Clean and Jerks (115/75)

=====2 Minute Break=====

1 Round For Time:

• 200 M Run

• 15 Pull Ups

• 10 Clean and Jerks (135/95)
Rx +

200m run

5/3 Ring MU per round

C&J Weights

(135/95)

(155/105)

(185/125)

Accessory Work

3 RNFT

• 8 Good Mornings

• 10 Single Arm Rows per side

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