Throwback CFR 10 years!

Warm up: CrossFit Warmup x 2

Pre-Mobility: oly hip stretches from catalyst athletics

Health and Fitness

A. Three sets of:

A1. Good Mornings x 8-10 reps @ 3011, Rest 45 seconds

A2. Single-Arm Dumbbell Row x 8-10 reps @ 2111, Rest 45 seconds

A3. Alternating Lateral Lunges x 8-10 reps each leg @ 2010, Rest 45 seconds

B. AMRAP in 8 minutes of:

3 DB Ground to overhead
3 Burpees
6 DB Ground to overhead
6 Burpees
9 DB Ground to overhead
9 Burpees
12 DB Ground to overhead
12 Burpees

Classic:

A. E3M x Six sets of:

Power Clean x 1.1.1

(rest 10 seconds between singles), build thru the sets
Rest 2min between sets (work on needed mobility during rest)

B. AMRAP in 8 minutes of:

3 Power Cleans (135/95 lbs) (adv use 155/115)
3 Burpees Over the Barbell
6 Power Cleans
6 Burpees Over the Barbell
9 Power Cleans
9 Burpees Over the Barbell
12 Power Cleans
12 Burpees Over the Barbell

*Keep going for as high as possible for 8 minutes

D. Mobility of choice and foam roll