Saturday 1.13.18 CrossFit

Metcon

In teams of 3
13min AMRAP
3 Power Cleans (135,95)
6 Lateral Burpees
9 Air Squats
*1 Athlete completes 1 Round while their partners rest
-Rest 3:00-
13min AMRAP
3 Hang Power Cleans (135,95)
3 Front Squats (135,95)
3 S20H (135,95)
*One athlete completes a full round at a time.
Rx: (115, 75)
L2: (95, 65)

Intent:  Today’s workouts are about having fun and repeating consistent efforts. Barbell loading should be light. 1 athlete will complete a full round at a time.

$ Out

1a) Zottaman Curls 3×10
1b) Elbows out tricep Extensions 3×15
2) 1min RKC Plank
By | 2018-01-04T18:54:08-05:00 January 12th, 2018|WOD|Comments Off on Saturday 1.13.18 CrossFit