Officium CrossFit – CrossFit

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Warm-up

Baseline Warm Up (No Measure)

Run, Row, Bike, or Stairs for 3 Minutes
3 Sets of 5 Tempo Wall Squats

(5 Second Decent)

Weightlifting

Front Squat (Read Notes)

Every 2:30 for 10 Minutes (4 Sets):

Set 1: 2 @75-80%

Set 2: 2 @80-85%

Set 3: 2 @85-90%

Set 4: 2 @90-100%

Metcon

Metcon (Time)

For Time:

20 Clean and Jerks (95/65)

20 TTB

15 Clean and Jerks

20 TTB

10 Clean and Jerks

CAP: 10 Minutes

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