Wednesday, January 17, 2018

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Every 2 minutes for 16 minutes (8 sets) of:
1 Hang Power Clean + 1 Clean + 1 Split-Jerk (drop between hang power clean and clean)
Build up to a heavy complex for the day

For time:
30 Burpees-over-the-bar
15 Clean and Jerk 135/95, Fx: 95/65
24 Burpees-over-the-bar
12 Clean and Jerk 135/95, Fx: 95/65
18 Burpees-over-the-bar
9 Clean and Jerk 135/95, Fx: 95/65

*Rx+: 185/125#

**Time-cap = 15 minutes. If an athlete does not finish within the time-cap, the score is total reps completed.