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Workout 5.7.20

Warmup
3 rounds
10 skater jumps total
3 hang squat clean movement–pause in the bottom on the last rep for :10
100m run

Speed Work
8:00 EMOM
1 lateral leap each direction

CrossFit Workout
20:00 AMRAP
400m run
hang squat cleans
10 lateral box jump overs or 50 skater jumps

no equipment–10 jump squats instead of hang squat cleans

kb/db– 5 american swings+5 goblet squats

barbell–moderate to heavy weight. 5 should be annoying to do unbroken. Rx would’ve been 135/95, rx+ 185/125

Extra Work- Endurance Bias
8-12 Rounds:
Run 200m
rest 1:00

If you’re unsure of distance, do :45 of running

If you fall off by more than 10%, you’re done. “

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