February 20, 2019

CROSSFIT
Weightlifting: Clean complex (1 rep 80 to 90 percent)
1 power clean + 1 squat clean + 1 hang squat clean
work up to about 85 to 90 percent of your 1 rep focus on good form and stay light
Conditioning: 4 rounds for time
40 double unders
20/16 assault bike cal
10 burpees
rest 1 minute
your score will include your rest. not a lot of volume today with the open starting on Friday. Each round should be a sprint. GO HARD!!!

SWEAT
Conditioning: For Time
200 Single Unders
Then, 5 Rounds of:
10 Double KB Deadlift (53/35)
10 Double KB Front Squat (53/35)
10 Hand Release Push Ups
Then, 200 Single Unders

RX+ 100 Dubs, Barbell Dead (135/95), HSPU