Brass Monkey

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Slow Row

3 Rounds:

5 Pushups, 7 Sit-Ups, 9 Hip Extensions (or banded Good Mornings)

10 Slow Pausing Air Squats, into…

1 x 20 second Samson Stretch each side

Followed by…

10 Warrior Squats

Followed by…

Barbell Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Presses (behind the neck)

5 Snatch Grip Stiff-Legged Deadlifts

5 Front Squats

Metcon (No Measure)

3 Rounds, Rotating Stations every 2:00…

A) 30/24 Calorie Row

B) 20 TTB

C) 10 Power Cleans (135/95)
Your Objective today is to unbroken sets of Power Cleans (Touch – N – Go) Pick a weight that you can complete 3 unbroken sets

Clean & Jerk

10:00 To establish a Heavy Squat C&J

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