December 28, 2016

CROSSFIT
Strength: Power Clean + 3 Front Squats + Jerk
Conditioning: For Time
“Mainsite C&J/CTB PU’s”
15-12-9
Clean & Jerk 135/95
Chest to Bar Pull up

CROSSFIT 101
Conditioning: AMRAP x 24:00
“Row, Jump & Snatch”
Minute 1) Row for Cals 15/12
Minute 2) 30 Double Unders
Minute 3) 10 Dumbbell Snatch 40/25