May 2 2014

A. Weighted Chin ups 3×3

B. Power clean complex

emom 3 min: Sub max load, form not load!

2 lift off, 1 pause clean (3 reps total)

1 min rest and increase load

emom 3 min

2  pulls , 1 power clean

1 min rest (adjust load as needed)

emom 3 min

3 touch and go power cleans

C. 10,9,8…..1

burpees

air squats

150 m run after each round

For time 15 min cap

images-1

 

 

 

 

 

 

 

CrossFit in West Auckland


Comments

No comments yet.

Leave a comment