SAT MARCH 2, 2019 - CROSSFIT

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“Motivation can get you started. Commitment is what keeps you going.” - Jim Rohn

Warm-up

3 Rounds:
10 Deadlifts
10 Barbell Good Mornings
5 Hang Clean Pulls
5 Hang Power Cleans
5 Burpees over the Bar

Metcon

Metcon (Time)

"Mumbo Jumbo"
In Teams of 2

3 Rounds:
20 Deadlifts (95/65)
20 Hang Power Cleans (95/65)
20 Lateral Burpees Over the Bar

120/100 Calorie Row

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Lateral Burpees Over the Bar

120/100 Calorie Row

1 Round:
40 Deadlifts (185/125)
40 Hang Power Cleans (185/125)
40 Lateral Burpees Over the BarTime Cap: 40:00

Teams of 3: 30-45-60 reps in each different round. (150/120 Calorie Row)
Individual: 21-18-15 for each round (50/35 Calorie Row)

Cool Down/Mobility

Tabata Abmat with Friends and/or Foam Rolling

 

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