Main - CrossFit Warm-up C/F: CFC Clean (No Measure) Run 400 2 RNFT 10 deadlifts 10 clean high pulls 10 hang cleans 10 front squats Weightlifting C/F: Power Clean + Power Jerk Metcon Comp: Metcon (AMRAP - Rounds and Reps) AMRAPx 20 min 9 C2B Pullups 21 Air Squats 15 Hang Cleans (95/65#) -1 min rest- Fit: Metcon (AMRAP - Rounds and Reps) AMRAPx 20 min 9 Pullups 21 Air Squats 15 Hang Cleans (75/55#) -1 min rest- scale pullups to ring rows
Posted on: Tue, 18 Nov 2014 05:01:05 +0000