05262017

CROSSFIT

A.  TNG power clean, 3x3; rest 2 min

B.  Clean pulls, 3x3; rest 2 min

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3 RFT:

34 Cal AD

60 Du's

14 Dumbbell snatch 50#/35# (from the floor/7 per side)

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:20 sec spiderman lunge stretch each leg

Banded calf distraction stretch :20 sec each side

x2

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ENDURANCE

OFF

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SPORT

A. Clean and Jerk - Build to a Tough Single

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3 RFT

Row 500m

40 ft HS Walk UB

15 Lateral Burpees @24/20

40 ft HS Walk UB

*14 min cap

**watch your naviculars

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2 Person Teams

24 Minutes

1:00 AD

1:00 Row

1:00 Rest

*1 starts on AD, one starts on the rower, both rest at the same time

*2 scores - AD Cal, Row Cal