CrossFit – Tue, Feb 24
General Warm-up
Every 2:30 for 10 sets (10 Rounds for reps)
1 Power Clean
1 Front Squat
1 Hang Clean*
*May be power or squat. Bounce hang cleans are not permitted.
Start around 60-70% of your 1RM Power Clean and build as heavy as good mechanics allow.
AMRAP 8:00 x 3 (3 Rounds for reps)
EXTRA CREDIT
Row for Meters
Rest 1:30
You should be SO sure that your round 1 pace is sustainable for three rounds. Adjust as you go round to round. Reminder: we love negative splits, we hate crash and burn aerobic work.
2 Rounds
200m Run
15 Unbroken Wallballs (any weight)
6 Broad Jumps