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

02/13/2015

February 12, 2015

Main – CrossFit

(No Measure)

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1.

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

4 Clean and Jerks 60% of P.R

6 Ab Wheels

50 Double Unders

20 Air Squats

10 8 Count Body Builders

Metcon (Time)

Or You Can Choose

4 Rounds For Time

5 Russian Swings w/KB 53/35

5 American Swings w/KB

5 Goblet Squats w/KB

5 Deadlifts w/KB

5 Burpees

5 Burpee Box Jumps

5 Burpee Pull Ups

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