Wednesday

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training

Warm-up

Warm-up (No Measure)

3 ROUNDS…

10 Cal Row

5 Inchworms

10 Alt. Spiderman Lunges

5 Scap Pull-ups

5 Tight Kip Swings

*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…

Strength

Clean (8×1)

CLEAN COMPLEX

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

200m Run

10 C2B Pull-ups

21 Deadlift (225/155)|(155/105)

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching Focusing on Hips & Hammies