CrossFit – Thu, Sep 25
Warm up – Thursday (AMRAP – Reps)
8:00 AMRAP
30-second Row
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Dumbbell Hang Power Cleans
3 Back Squats (3-second pause w/ empty bar)
Back Squat (Back Squat (Wave 4)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%)
Metcon – Thursday (AMRAP – Reps)
15:00 AMRAP
10-15-20. . .
Calorie Row
Hang Power Cleans (95/65)
(Women Calories: 8-12-16. . .)
(KG conv: 42.5/30 HPC)
RX+
15:00 AMRAP
10-15-20. . .
Calorie Row
Hang Power Cleans (115/80)
(Women Calories: 8-12-16. . .)
(KG conv: 52.5/35 HPC)