March 14, 2018
Strength: Clean Complex
Clean Deadlift + Power Clean + Squat Clean
*12 minutes to build to Heavy Complex
Metcon:
“Zachary James Dyer”
23 minute AMRAP
3 Power Cleans (205/155)
14 Handstand Push ups
9 Front Squats (205/155)
2 Muscle ups*
*Bar or Ring Muscle ups will be accepted. Scale = 6 Chest-to-Bar Pull ups
We are completing this workout today in Honor of a fellow Columbus CrossFitter and Weightlifter, Zachary James Dyer who recently passed away. Zachary was a well known lifter with Project Lift as well as a U.S. Soldier. Please keep him and his family in your thoughts and prayers.
COMPETITIVE CROSSFIT CLASS – 5:30pm
Clean Complex
Every 1:15 x 10 Rounds:
Power Clean + Squat Clean + Jerk
Rest 5:00
“Zachary James Dyer”
23 minute AMRAP
3 Power Cleans (205/155)
14 Handstand Push ups
9 Front Squats (205/155)
2 Muscle ups*
*Bar or Rings will be accepted. Scale = 6 Chest-to-Bar Pull ups
Rest 5:00
If time permits:
“Death by Ski & Bike”
EMOM till failure:
Min. 1: Ski Erg (10-11-12…)
Min. 2: Bike (10-11-12…)
Min. 3: Rest