12142017

CROSSFIT

A. Hang Power Clean - 3x3 - rest 2 min

+

12 Min AMRAP

10 STO @115/75

10 Back Squats @115/75

10 BJ @30/24

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ENDURANCE

A.  Squat clean, build to a tough single (20 min)

+

16 min amrap:

4 Bar muscle ups or 8 CTB

8 Hang power clean 115#/75#

12 Alt front rack lunges 115#/75#

+

:20 sec spiderman stretch

Foam roll thoracic

:30 sec pancake

Three way banded hamstring stretch

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SPORT

OFF