November 21, 2016

CROSSFIT
Skill: Turkish Get Up (3-3-3)
Technique before weight!
Strength: Misfit Clean Complex (1-1-1-1-1)
Power clean + push jerk + front squat + hang squat clean + split jerk
Must be unbroken
Conditioning: For Calories
Tabata: AWESOME Bikes
8 Rounds
20 seconds work
10 seconds rest

CROSSFIT 101
Conditioning: EMOM x 40:00
“The 40 Minute EMOM v 2.0”
Minute 1) Row for Calories 12/10
Minute 2) 12 Overhead Step Back Lunges 45/25
Minute 3) 12 Russian Kettlebell Swings 70/53
Minute 4) 12 Toes to Bar
Minute 5) Rest

Score RX Rounds