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01/21/2015

20
Jan

01/21/2015

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 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

10 C2B

20 Shoulder to Overhead 115/75#

30 DU

Metcon (AMRAP – Rounds and Reps)

Your 2nd Choice

20 Min AMRAP

400m Run or 500m Row

24 Walking Lunges

12 Weighted Sit-Ups 25/15

12 Elevated Push Ups (12 inch Box)

4 Roll Ups

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