10132017

CROSSFIT

For time:

30 Hang power clean 155#/105#

Row 2k

A.   Weighted GHD hip extensions, 4-5x4; rest 2 min

B1. Suitcase carry :30 secx4; rest :15 sec between sides/1 min

B2. Single sided glute bridge, 8x4; rest 1 min

+

Supine twist

Banded three way hamstring stretch

Foam roll glutes/quads

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ENDURANCE

OFF

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SPORT

A. Clean and Jerk - Build to a Max

+

3 RFT

10 BAR MU

15 Bar Facing Burpees

30/20 Cal AD

+

12 Min AMRAP

Run 400m

Row 500m

50 BJ @24/20

+

20 min mobility