CrossFit – Fri, Feb 13
warm up – Friday
2 Rounds
1:00 Machine
10 Walking Lunge Steps
10 Banded Clam Shells
6 Alternating Dumbbell Hang Clean and Jerk (light)
Metcon – Friday (Time)
FREEDOM (RX):
50 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (50/35)
50 Wall Balls (20/14)
(Scored by Time)
(KG conv: 9/6 WB, 22.5/15 DB)
Time cap: 13mins
INDEPENDENCE (Intermediate):
40 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (35/25)
40 Wall Balls (20/14)
(KG conv: 9/6 WB, 15/10 DB)
LIBERTY (Beginner):
25 Wall Ball Thrusters (light)
25 Alternating Hang Dumbbell Clean and Jerk (light)
25 Wall Ball Thrusters (light)
AFFILIATE COMPETE (RX+):
50 Wall Balls (30/20)
50 Alternating Hang Dumbbell Clean and Jerk (50/35)
50 Wall Balls (30/20)
(KG conv: 14/9 WB, 22.5/15 DB)