01122019

CROSSFIT 

(Mixed)

A.Above the knee squat clean, 2,2,2,2; rest 2 min

+

For time:

20 Hang power clean 125/85#

15 Toes to bar

60 Double unders

15 Toes to bar

20 Front squat 125/85#

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ENDURANCE

A.  Leg lowers, 8-10x3; rest 1:30x3

18 min amrap:

6 Dumbbell hang power clean and jerk( left) *moderately challenging loads

6 Dumbbell hang power clean and jerk( right)

12 Ring row or 6 Strict pull ups

32/24 Cal Assault

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Row Prep

Row 3k for time

(each 1k increase avg pace per 500 m)