FRI MARCH 29, 2019 - CROSSFIT

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"Determine that the thing can and shall be done, and then we shall find the way." -Abraham Lincoln

Warm-up

Barbell Complex
3 Rounds
5 Burpees over the bar
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Front Squats

Metcon

A: Metcon (AMRAP - Reps)

"4-Wheel Drive"

AMRAP 4:00:
35/25 Calorie Row
12 Burpees
Max Power Cleans (135/95)Rest 4:00

B: Metcon (AMRAP - Reps)

AMRAP 4:00:
30/21 Calorie Row
12 Lateral Burpees Over the Bar
Max Power Cleans (155/105)Rest 4:00

C: Metcon (AMRAP - Reps)

AMRAP 4:00:
25/17 Calorie Row
12 Bar Facing Burpees
Max Power Cleans (185/135)Rest 4:00

D: Metcon (AMRAP - Reps)

AMRAP 4:00:
20/13 Calorie Row
12 Burpees over the Rower
Max Power Cleans (205/145)

Cool Down/Mobility

Foam Roll Tight and Troublesome Areas

 

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