04/07/2017

CROSSFIT

A. Squat Clean x1/Hang Squat Clean x1 - complex x3 - rest 2 min

B. Deadlift - 3x3 - rest 2 min - PERFECT POSITIONS

-pull off of blocks/plates if needed

+

10 Alt UB DB Step Over AHAP

40 DU

5 Power Cleans Singles AHAP

rest 3:00

x 3


ENDURANCE

OFF


SPORT

10 min EMOM

1- 10 CTB

2- 5 Squat Snatches AHAP - increase weight as you go - no misses

+

13 Min AMRAP

10 Bar MU

20 Cal AD

40 DU

+

7 Min AMRAP

7 Bar Facing Burpees

3 Power Cleans @225/155