January 4, 2016

Blue Titan Fitness & Self Defense – CrossFit Lite

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Blood and ROM Drills (No Measure)

Metcon (No Measure)

Buy In

3 Rounds

30 Sec Work 15 Sec Rest

Row

Wall Balls

Front Squats with light bar or PVC

Squat Clean (Skill and Drill 10 Minutes )

Metcon (No Measure)

WOD

Squat Clean 7 x 5

20 Minutes

If students are not comfortable dropping right into the front squat they can do a Power Clean followed by a Front Squat.

Metcon (No Measure)

Finisher

Coaches Choice