12/9/14

12/9/14

Main – CrossFit

Metcon

AD/RX: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

ADV RX

1 Clean and Jerk, 205/135

2 Front Squat, 205/135

3 Ring Muscle ups

RX 185/125

Scale: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP:

1 Clean and Jerk, 135/95

2 Front Squat, 135/95

3 Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a running clock

5 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

4 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

3 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

2 min AMRAP:

10 T2B

10 Hand Release Push ups

10 Power Snatches, 95/65

Rest 2 minutes

AMRAP 1:

10 TTB

10 Hand Release Push ups

10 Power Snatches, 95/65

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