11242017

CROSSFIT

A. High Hang Squat Clean x1/Mid Thigh Squat Clean x1/Above the Knee Squat Clean x1/Below the Knee Squat Clean x1 - Complex x3 - rest 2 min

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

+

3 RFT

10 DL @225/155

Run 800m

+

10-20 min z1

get off the bike every 2 min and perform 10 walking lunge sampson stretch reaches

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ENDURANCE

OFF

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SPORT

7 Squat Clean and Jerks @135/95

7 Squat Squat Snatches

5 Squat Clean and Jerks @185/135

5 Squat Snatches

3 Squat Clean and Jerks @225/155

3 Squat Squat Snatches

+

20 min AMRAP

20 Thrusters @95

20 BJ @24/20

20 CTB

20 Burpees