CrossFit – Mon, Nov 28

Forever Young CrossFit – CrossFit

Warm Up (No Measure)

2 Sets:

5/5 side Lunges

5 PVC Kang Squat

10 Air Squats

:20 Wall Sit Hold

into…

2 Sets:

(all the transitions will be performed below the knees)

5 Clean Pull

3 Clean High Pull

5 Muscle Clean

3 Front Squats

5 Muscle Clean

Strength

EVERY 1:15 X6 SETS (Weight)

Perform 2 Power Clean (rest :10 sec. between rep)

(Build for a moderate 2 reps)

Workout

FOR TIME: (Time)

Buy in: 200 Double Unders/400 Single Unders

into…

3 Rounds:

25 Wall Ball Shots (20/14)

15 American KB Swings (53/35)|(35/25)

10 Hang Power Clean (135/95)|(115/75)