CrossFit C2L Naperville IL
“Your attitude and drive determine your altitude in life.”
Warm-up
(No Measure)
3 Rounds NFT
1min Arm Circles
Broad Jumps Down and Back
Inch Worms Down
Frankensteins Back
Skill / Strength
Hang Clean (3@65%, 3@70%, 3@75%, 3@80%, 3+@85%)
Focus is on fast elbows, quick drop to the bottom in the squat. 2 second pause at the bottom of the first rep each set.
Metcon
Metcon (Time)
5-10-15-10-5
Front Squat (95/65)
High Pulls (95/65)
EMOM
Metcon (5 Rounds for reps)
5min EMOM
10 Burpees
