June 28, 2017

CROSSFIT
Strength: 3 Deadlift + 2 Hang power cleans + 1 Jerk ((3+2+1)x6)
*Every 2 minutes for 12 minutes, complete 3 DL + 2 Hang Power Cleans + 1 Jerk
*Increasing
*Drops are allowed, but don’t dilly-dally.
Conditioning: Amrap x 14:00
Hang powers and burpees
1 Hang Power Clean 135/95
1 Bar Facing Burpee
2 Hang Power Clean 135/95
2 Bar Facing Burpee
3 Hang Power Clean 135/95
3 Bar Facing Burpee
4…
4…
5…
5…
*Continue as long as you are able.
*Score total reps.

CROSSFIT 101
Conditioning: AMRAP
Death By Thrusters + Burpees
Min 1 – 1 Dumbell Thruster (30/20) + 1 Burpee
Min 2 – 2 Thruster + 2 Burpees
Min 3 – 3 + 3 and so on until you cannot complete all the reps within the minute.
Conditioning: For Time
It’s a Surprise…