1/10/19

9
Jan

1/10/19

CrossFit Independence – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Strength: Press and Pull

EMOM 14 minute

Upright Row: 8 reps (95/65)-(115/85)

DB Shoulder Press (standing) 6 reps should be heavy

WOD:

15 Minutes AMRAP:

8 Power Jerks (95/65 – 135-95)

10 Hollow Rocks

40 Double Unders (120 Singles)

THEN, Immediately!!!

2 Minute AMRAP

Hang Squat Cleans (115/85 – 155/105)

Hang Clean

Metcon (AMRAP – Reps)

Record your hang clean reps

Double-Unders