January 24, 2018
Strength: Push Press
7 minute AMRAP
Push Press @ 75%
*Be sure to keep GOOD Form with these Push Press. If form starts to fail, take your time and rest.
Metcon: (For time)
40 Calorie Row
30 Burpees to 6″
20 Toes-to-Bar
Rest 5:00
20 Toes-to-Bar
30 Burpees to 6″
40 Calorie Row
*Remember on the Burpees – you must jump back and jump forward. Stepping is not allowed. You can Thank Dave Castro for this.
COMPETITIVE CROSSFIT CLASS – 5:30pm
21-15-9 of:
Calorie Row
Hang Power Clean (155/105)
then,
15-12-9 of:
Calorie Bike
Push Press (155/105)
then,
12-9-6 of:
Calorie Ski
Clean & Jerk (155/105)
Rest 5:00
Every 3:00 x 4
20 Toes-to-Bar
10 Burpees to 6″
AMRAP Ring Muscle ups
Rest 1:00 between rounds.
