Got-Crossfit Logo

Florida Winter = Heavy Lifting

Warm up

Strength:

Back Squat 3 – 5 Minute warm up

5 Min EMOM Perform 3 reps every minute.

Your goal is to be performing 3 HEAVY reps each minute.

Metcon:

12 Min EMOM of: 3 x Power Clean (155/115)

5 x Explosive Med Ball (20/14)

1 x Suicide Sprint

 

Got-Crossfit

Lakeland Florida