Monday, January 23, 2017

23
Jan

Monday, January 23, 2017

CROSSFIT

Skill –

Hang Power/Squat Clean

Strength –

14 Min EMOM

Min 0-6

2 Hang Power Cleans

Min 7-13

2 Hang Squat Cleans

5 X 4 Min Rounds

15m/12w Cal Row

12 Push-Ups

12 Pull-Ups

25 Air Squats

 

METABOLIC

2 Rounds

10 M in AMRAP

10 Burpees

10 Air Squats (scale up to goblet squats)

10 Lunges

Rest 3 Min

Then

50 sit-up/V-up buy out!