New Albany, Wednesday, 03/21/18

CROSSFIT

*Maintenance / Performance Week

Weightlifting
10 min to Build to Heavy Power Clean Single

Metcon
6 min Ascending Ladder
2, 4, 6, 8, 10
Hang Power Clean (@ 60% of todays single)
*Reps Must be unbroken
*If you break your set 20 sec Hollow body hang penalty

COMPETITION

A. 4 Rounds
5 Muscle Ups
12 RKBS (73, 53#)

 

LEANX

A. 6 Rounds for time:
10 KB Deadlifts
10 Box Jump Overs
-Rest 3 Mins-

B. 5 Rounds for time:
12 DB Snatches
12 Single Arm DB Push Press (6/side)
-Rest 3 Mins-

C. 4 Rounds for time:
5 Burpee Manmakers
10 Pull Ups