Monday, April 9

Line Drills Quad Stretch Knee To Chest Straight Leg Kicks Side Lunge Walking Samson Walking Spiderman Inchworms 3 Air Squats + 1 Broad Jump High Knees Butt Kickers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Power Clean and Jerk (Emom x 12)

On the Minute x 12 Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk Rounds 6-12: 1 Power Clean and Jerk Build to a heavy single for the day, but not a max.

Grace (Time)

For Time: 30 Clean and Jerks, 135# / 95#

Metcon (AMRAP - Reps)

Alternating EMOM x 16: Odd Minutes – 7 Burpee Box Jump Overs (24/20) Even Minutes – :30 Seconds Max Toes to Bar Toes to Bar Window is from the 0:00-0:30

Rx+ 10 Burpee Box jump overs * Score Toes to Bar reps only

#personaltraining #crossfitinmississauga #gym #teamcrosscheck #workout #wod #mississauga #mississaugacrossfit #oakvillecrossfit #crossfit

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