CrossFit Workout

General Warm-up

550 meter row or run

IronScap Shoulder Warm-up (start this at 5 past the hour)

5 Step Movement and Mobility  (start this at 10 past the hour)

90 Rep Warm-up (start this at 15 past the hour)
3 rounds of:
10 air squats
10 pushups
10 V-ups

Workout Specific Warm-u(start this at 20 past the hour)

5 x 3 of clean and jerk, up to workout weight
pull-up warm-up after each set

Workout (start this at 40 past the hour)

5 rounds for time of:
4 clean and jerks, 225 lbs/155 lbs (or 70% of your max)
6 bar muscle-ups (or 15 pullups)
150 meter run

This has a 20 minute time cap.

Competition Team Lift

Do the Skills workout.
Then do the Supplemental workout

Competition Team Skills

EMOM for 20 minutes of:
7 pushups
6 C2B pullups

Do all 13 reps every minute.

Supplemental Workout

10 x 500 meter row
Start every 4 minutes.
Make each one faster than the last