December 13, 2019
Strength: Clean Complex
Every 1:30 x 7 Rounds:
1 Power Clean + 2 Squat Cleans
*Build to a Heavy Complex over the 7 Rounds.
Metcon:
12 minute AMRAP
1 Round of “Mary”
1 Round of “DT” (155/105)
*Round of “Mary” = 5 Handstand Push ups + 10 Pistol Squats + 15 Pull ups
*Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
So the workout reads as such:
12 minute AMRAP
5 Handstand Push ups
10 Pistol Squats
15 Pull ups
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
HAPPY BIRTHDAY to CrossFitter, Kyle Markle. Hope you have a GREAT DAY!!!
