Gym – CrossFit

But he [Jesus] said, “I must preach the good news of the kingdom of God to the other towns also, because that is why I was sent.”
—Luke 4:43

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Warm-up (No Measure)

WARMUP
50 jumping jacks

Then, complete 2 rounds of 6 reps with an empty barbell:

– Deadlift

– High Pull

– Hang Power Clean

– Front Rack Lunge

– Front Squat

– Strict Press

Metcon (Weight)

Beast Builder
On the Minute x 6:

Min #1 – 3 Tall Cleans

Min #2 – 3 Tall Cleans

Min #3 – 3 Tall Cleans

Min #4 – 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk

Min #5 – 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk

Min #6 – 1 Clean Pull + 1 Hang Squat Clean + 1 Jerk

(Rest 3 minutes and adjust weights as needed)

On the Minute x 6:

Min #1 – 6 Hang Squat Cleans + 1 Push Jerk

Min #2 – 5 Hang Squat Cleans + 2 Push Jerks

Min #3 – 4 Hang Squat Cleans + 3 Push Jerks

Min #4 – 3 Hang Squat Cleans + 4 Push Jerks

Min #5 – 2 Hang Squat Cleans + 5 Push Jerks

Min #6 – 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading – 55% of 1RM

Metcon (Time)

Cement Mixer
Every 3:00 for 5 sets:

– 300 Meter Run

– 10 Toes to Bar

Our *slowest* of the seven rounds is our score for the day.