10/31/2013

Posted: 31st October 2013 by jruffing27 in Uncategorized
Comments Off on 10/31/2013

Main – CrossFit

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Warm-up

Warm-up (No Measure)

5 minutes on Hang Squat Clean

Weightlifting

Hang Clean (12 minutes to ramp up to a 1RM)

Catch in a squat.

Warm-up

Warm-up (No Measure)

4 minutes each

1 arm KB clean and lunge
Handstand Push-up

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds

5 Minute AMRAP

5 Handstand Push-ups
5 KB clean and lunge with right arm/left leg
5 Handstand Push-ups
5 KB clean and lunge with left arm/right leg

Rest 2 minutes between rounds
Each KB clean and lunge should start from the floor.

Buy-Out

Warm-up (No Measure)

2 minute squat hold

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