October 20, 2017

CROSSFIT
Weightlifting: Power Clean + 2 Cleans
EMOM 6 Min: 1 PC + 2 C @ 65% of clean max
Rest 1 Min
EMOM 9 Min: 1 PC + 2 C @ 70% of clean max
Conditioning: 3 Rounds for Time
500m Row
2 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

SWEAT
Conditioning: For Time
“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
*In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.