11/18/2014

Main – CrossFit

(No Measure)

Run 200/Row 250

Then with remaining time AMRAP the following at the power position:

3 Clean Pulls

3 Clean High Pulls

3 Power Cleans

3 Front Squats

3 Full Cleans

Mobility:

Ankle stretch

Banded Lat/Shoulder stretch

A-D: Clean and Jerk (Work to heavy singles)

A-D: Clean and Jerk (Find a new 1 rep max)

A: Metcon (Time)

3 Rounds for time of:

Run 200

21 KB Swings

12 Ring Rows (PERFECT FORM!!!)

B: Metcon (Time)

3 Rounds for time of:

Run 400

21 KB Swings-35lbs/20lbs

12 Banded Pull Ups

C-D: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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