Tuesday 6-7-16

June 6, 2016 jkwuest No comments exist

CrossFit Lifted – CrossFit

Hang Power Clean 5×3

5 minute refresher drill on HPC

Then,

Every 90 seconds for 5 sets:

3 hang power cleans at 80% of your 1RM POWER CLEAN

Metcon (Time)

2 rounds for time:

400m run

20 burpee box jump overs (24/20)

9 min cap.

At minute 12:

Metcon (No Measure)

10 min EMOM:

100m row sprint

Cash out

200m front rack double KB walk (53/35)

NOTE: do not lean onto your lower back, utilize your core to support the weight

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