Saturday 7.12.19

CrossFit

A. Build to a 1RM Snatch
B. Build to a 3 RM Front Squat
C. 5 Rounds
300m Run
15 Power Cleans 95/65#
10 Front Squats
5 Bar MU or Pull ups

Metcon

3-4 Rounds

0:00-2:00 – 8-12 Burpee Box Jumps + 100-200m Run
2:00-4:00 – 12 Thrusters + 12 Hang Power Cleans + 12 Front Rack Reverse Crunches 75/55#
4:00-6:00 – 10-22 Cals Row + 50 DUs or 100 skips
6:00-8:00 – 24-36 Cals Bike
8:00-10:00 – Rest

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