140114 Tuesday

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Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes:
Mobility +
4-8:
Hang Squat Clean,
Pull-ups,
Slammer,
Plank Burpee Box Jump.

Strength/Skill Development

Power Clean + HPC + FS x 3. (Take 15 minutes to build to a tough complex. )

WOD

Metcon (AMRAP – Reps)

Complete 3 Rounds of:

30s Hang Squat Clean (60-70% of today’s best NTE 115/75lbs)

30s Rest

30s Plank Burpee Box Jump (NTE 20/16″)

30s Rest

30s Slammers

30s Rest

30s AirDyne (Cals)

90s Rest