Sunday Dec 3, 2017

December 3, 2017

Clean and Jerk: 15 min to work to 1RM

Lift Off Event 3 - AMRAP in 12 min:
25 pull-ups
50-calorie row
100 overhead squats (45)
50 box jumps (24/20")
25 pull-ups

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11am Monster Mash - A high volume dose of pure CrossFit designed for the experienced CrossFitter

 

OTM, all reps must be touch and go

3x6 Power Snatch (135/95)

3x4 Power Snatch (155/105)

3x2 Power Snatch (175/115)

Rest 2 min

3x6 Clean and Jerk (155/105)

3x4 Clean and Jerk (175/115)

3x2 Clean and Jerk (195/125)

 

AMRAP in 8 min:

3 Strict HSPU

6 HSPU

50 Double Unders

 

"Lactate Boogie" - For time:

15 Thrusters (115/80#)

18 Chest to Bar

21 Assault Bike Cals

 

 

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