375 CR 39
Southampton, NY 11968
631-276-5820

01/14/2015

January 13, 2015

Main – CrossFit

(No Measure)

EMOM for 7:00-

3 UB T&G Power Clean & Push Jerks*

*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP of:

3 Muscle-Ups or 9 Pull Ups and 9Dips

12 Shoulder to Overhead 95/65#

20 Lateral Hops

Rest 1:00

3:00 AMRAP of:

5 Muscle-Ups or 15 Pull Ups and 15 Dips 15 Shoulder to Overhead 95/65#

30 Lateral Hops

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