January 25, 2019
CROSSFIT
Weightlifting: Misfit Clean Complex (1RM)
Power clean + push jerk + front squat + hang squat clean + split jerk
Conditioning: For Time
Old School
10-9-8-7-6-5-4-3-2-1:
Power Clean – 155/105
CTB Pull Up
KB Swing -53/35
SWEAT
Got Pull Ups Day 18
1) Hold 3/4 Pull Up 5 x 8 Seconds
2) Supine Inverted Row 10 x 4
Conditioning: 3 AMRAP x 4:00 each
15 Med Ball Cleans (20/14)
20 Sit Ups
25 Double Unders
*Rest 2:00 between rounds