01082018 – TEST WEEK

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

Row 250m

30 alternating jumping lunges

With an empty bar:

3 rounds

3 hang cleans

3 strict press

3 front squats

3 high hang squat cleans

3 split jerk

Weightlifting

Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk (Find 1 RM)

Metcon

WOD 1 (2 Rounds for reps)

2 minute Max Calorie Row

1 minute Rest

Max Unbroken Russian KBS, 35/53lbs

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 cal row

10 HSPU

10 Hang Power Snatch, 65/95lbs
If Time Permits

Posted in: WOD

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