Friday, 22 Sep 17

September 22, 2017

1. Warm Up - 10 Minutes

1a. Mobility -2 MInutes

 

2. Technique and Skill - 20 Minutes

 

3. Metcon - "Captain Crunch”
AMRAP x 4
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00

 

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4:00

 

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

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