11172017

CROSSFIT

A. High Hang Squat Clean x2/Mid Thigh Squat Clean x2 - rest 2:00

B. Flat Foot Clean Pull - 3x5 - rest 2 min

+

Row 2k

100 DU

50 Burpees

25 Power Cleans @135/95

+

10-20 min z1

get off the bike every 2 min and perform 10 toe touches and 10 lunges

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ENDURANCE

OFF

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SPORT

17.2

12 MIN AMRAP

2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans