The Lab Gym’s Heavy  Metal Crossfit: Monday 6/24/13

Warm up: Corrective & JTLC, General Barbell Warm-up (pvc>bb), Position stretches for the clean (pvc>bb)

Foundational Strength: ramp up over 7 sets (first 3-4 sets are warm-ups)

A1) Front Squat: 2s

A2) Strict Pullups: 3s

A3) Push Press: 2s

Skill: 15 min

Clean Progressions & ABC Work (8 min)

Clean practice ramp up (7 min)


10 min AMRAP

15 Wall ball

200 m run


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