July 12, 2017

CROSSFIT
Strength: EMOM X 20:00
Deadlift + Clean + Front Squat + Jerk
*Perform 1 deadlift + 1 clean + 1 front squat + 1 jerk at the top of every minute for 20 minutes. Set must be unbroken (no drops).
RX (155/105)
RX+ (205/135)
Scale options (135/95), (115/85), (95/65), (45/35)
Durability
Metcon (No Measure)
3 Rounds
30 4-found flutter kicks
30 leg levers
30 arm haulers
30s plank
RX+ – 5 rounds

CROSSFIT 101
Conditioning: 4 Rounds x 3:00 each
Each 3 Min Round Complete:
200m Run
AMRAP Kettlebell Swings (53/35)
1 Minute of rest between each round.
Finisher
Leg Finisher
200m Walking Lunges