Blog

Friday 07Feb14

Fitness

A. 3 x ME Pull Ups, rest 2 mins

B. DL 3×3 @80%

C. 5 Rounds:

10 Power Cleans (135/95)

10 Burpees

 

 

Performance

A. Work to a heavy 3rm Push Press in 12 minutes

B. DL 2X3@80%, 2×1@85%, 1×1@90%

C. 5 Min AMRAP:

15 Power Cleans (135/95)

15 Power Cleans (185/125)

15 Power Cleans (235/155)

15 Power Cleans (285/155)

–rest 3 mins–

50 Burpees for time (4 min cap)

 

*Scaled:

115/75

145/105

175/135

 

*Do only one of the 2 listed options.

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource