CrossFit A1A, CrossFit 305, Stirling Road CrossFit – CrossFit
Weightlifting
Hang squat clean and jerk (2-2-2-2-2-2-2)
Barbell begins from hang, passes through squat and ends with any style of jerk
Metcon
4×400 meter run (4 Rounds for time)
Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.
https://fit305.com/2016-supplemental-conditioning-program/
If you are planning on re-doing the Open workout, run at a moderate pace.
