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11/18/2019

18
Nov

11/18/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

10 Push Up Position Shoulder Taps/Side

8 Squat Thoracic Rotation/Side

10 Russian KB Swing-Heavy

Weightlifting

2 Pos. Power Clean (High Hang+Hang Power Clean) (12×2(1+1))

12 Minute EMOM
Increase or maintain weight throughout.

Metcon

Metcon (Time)

5 RFT:

15 Box Jump-Overs 24/20

5 Push Jerk 165/115

12 Burpees