Monday, January 18, 2016

CrossFit and Fearless – CrossFit

Metcon (Weight)

Clean Complex:

EMOM x 10 Min.

2 Power Cleans + 1 Hang Clean

*Note*

Start at 55-65% of 1 RPM, climbing in weight to a heavy set

Metcon (AMRAP – Rounds and Reps)

WOD:

5 Min. AMRAP

15 Russian KB Swings (32/24)

10 In & Outs

5 Shuttle Runs

Rest 2 min.

5 Min. AMRAP

10 American KB Swings (32/24)

10 H.R. Push-Ups

5 Shuttle Runs