CrossFit – Fri, Dec 12
warm up – Friday
10:00 AMRAP
10 Banded Pass Throughs
5 Dynamic Squat Stretches
5 Empty Bar Muscle Cleans
5 Empty Bar Front Squats
5 Empty Bar Push Press
20 Single Unders
Clean and Jerk (5 sets
1 Clean + 1 Jerk (@75-80%)
-rest 1:00-2:00 between sets-)
1 Clean + 1 Jerk (@75-80%)
-rest 1:00-2:00 between sets-)
Metcon – Friday (Time)
1-2-3-4-5-5-4-3-2-1
Power Cleans (185/125)
Perform 30 Double Unders after each set
(Score is time)
(KG conv: 85/57.5 PC)
Time cap: 16mins
RX+
1-2-3-4-5-5-4-3-2-1
Power Cleans (205/135)
-30 Double Unders after each set
(Score is time)
(KG conv: 92.5/60 PC)