(No Measure)
30-20-30
Bench Press (1-1-1-1-1)
Metcon (Time)
5RFT
10 Burpees
10 Front Squats 95/65
10 Knees to Elbows
10 SDLHP 95/65
CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
Squat/Sprawl/Squat x10
KB Hollow w/flutter x1 min
Supine W/Y x10
Snatch Prep:
Drop Snatch
Pull-under
Hang Snatch
Snatch
Touch N’Go Standard
Metcon Prep:
3 Rounds
5 Wallbals
3 Burpees
*increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
**Build
***5-7 Reps on final setMetcon (Time)Wallball x15
Burpee
50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30
Shoulder Press (5-5-3-3-3+)
Metcon (Weight)
Every 5 Minutes for 20 Minutes
400m Row
15 DB Push Presses