Crossfit Restoration – CrossFit
Weightlifting
Power Clean (1 power clean + 4 front squats )
one set every 2 Minutes for 5 sets, working up to a max weight
Front Squat (Max effort set @ 70 percent)
take any additional warm up sets if need, then perform one max effort set at 70 % stopping 1-2 reps short of failure
Bent Over Row (10 seconds on, 20 second rest x 8 )
135/95, this should be just as much about setting up in a proper position to start as it is about doing the actual reps
Metcon
Metcon (AMRAP – Reps)
Bring sally up, Back squat or Goblet squat
empty barbell or 53/35 KB… reps is the number of time cadence is broken or rest is taken… Lower score the better