Monday April 22, 2013

CrossFit

3x3 Snatch 1st Pulls (heaviest possible)

Rest 1 min

3x2 Tempo Back Squats(down, 5 count at absolute bottom, up quick) heaviest possible

Rest 1 min

Then...

12 Min AMRAP:
• 7 Hang Power Cleans(95/135)
• 14 Burpees
• 21 Lateral Box Jumps

Basics

*Please RSVP for the 5am BASIC/PREP class by midnight or the 5am BASIC/PREP class will be cancelled for that day.

Max Effort 1000m Row

*Rest 1:1

• 10 Burpees
• 15 Pullups
• 20 Box Jumps
• 25 Wall Balls
• 20 Box Jumps
• 15 Pullups
• 10 Burpees