12/20/2017

CrossFit Asteria – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

20 Wallballs

30 Air Bike Cals

Weightlifting

Clean Complex (EMOM 10 min: 1 Rep @70%+)

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 3 min until failure

200 m Run

12 Deadlift 175/125

4 Push-ups

* Add 4 push-ups each round

Cool Down

Warm-up (No Measure)

Pick One: Walk, Bike, or Row

5 min Foam Roll


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