![](https://crossfitlamesa.com/wp-content/uploads/2016/10/image-51.jpeg)
Catalyst Warm-up (#3)
“WOD”
Shoulder Press
3, 3, 3, 3, 3 (increasing weight)
Then
3 Rounds
400m Run
12 Power Cleans (135/93#)
15 Burpees
Or
“BODY”
3 Rounds
800m Run
50 Ab-mat Sit-ups
30 Skater Plyos
20 KB Clean and Jerks (53/35#)
Catalyst Warm-up (#3)
“WOD”
Shoulder Press
3, 3, 3, 3, 3 (increasing weight)
Then
3 Rounds
400m Run
12 Power Cleans (135/93#)
15 Burpees
Or
“BODY”
3 Rounds
800m Run
50 Ab-mat Sit-ups
30 Skater Plyos
20 KB Clean and Jerks (53/35#)
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