Saturday, November 30, 2019

CrossFit

Performance

For Time:
1 Mile Run, then,

8 Rounds of:
15 Hang Power Cleans 95/65
12 Push Press 95/65
9 Toes 2 Bar

Then,

800m Run, then,

8 Rounds of:
12 Toes 2 Bar
9 Hang Power Cleans 95/65
6 Push Press 95/65

*Runs will be done together. Rounds are alternating (4 per person)”

Intermediate

For Time:
1 Mile Run, then,

8 Rounds of:
12 Hang Power Cleans 95/65
9 Push Press 95/65
6 Toes 2 Parallel

Then,

800m Run, then,

8 Rounds of:
9 Toes 2 Parallel
9 Hang Power Cleans 95/65
6 Push Press 95/65

*Runs will be done together. Rounds are alternating (4 per person)

Fitness

For Time:
1200m Run, then,

8 Rounds of:
12 Hang Power Cleans 45/35
9 Push Press 45/35
6 Hanging Leg Raises or Leg Raises to Post

Then,

600m Run, then,

8 Rounds of:
12 Hanging Leg Raises or Leg Raises to Post
9 Hang Power Cleans 45/35
6 Push Press 45/35

*Runs will be done together. Rounds are alternating (4 per person)

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