Happy Birthday Juice

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

400m run,

then,

4 BB deadlifts + 4 hang power cleans + 4 S2OH + 4 good mornings + 4 back squats – 4x (UB)

Metcon

Metcon (Time)

RX

WOD

In teams of 2 complete:

400m run

100 KBS 70/53

400m run

100 hang power cleans 135/95

400m run

100 S2OH 100/70

400m run

**teams run together; reps are split however you see fit**

LEVEL 2

RX

WOD

In teams of 2 complete:

400m run

100 KBS 53/44

400m run

100 hang power cleans 115/75

400m run

100 S2OH 85/60

400m run

**teams run together; reps are split however you see fit**

LEVEL 1

RX

WOD

In teams of 2 complete:

400m run

80 RKBS 35/20

400m run

80 hang power cleans 45/35

400m run

80 S2OH 35/15

400m run

**teams run together; reps are split however you see fit**