SAT JUNE 29, 2019 - CROSSFIT

“Do what you can with all you have, wherever you are.” -Theodore Roosevelt

Congratulations Spencer and Debbie Gerke!!!!

Warm-up

400 Meter Run
10 Spiderman to Down Dog
15 Air Squats
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Clean Complex Warm-Up
Feet, Grip, and Power Position
5 Clean Deadlifts
5 Clean Pulls
5 Power Cleans
5 Push Press
5 Push Jerks
5 Power Clean and Jerks

Metcon

Metcon (AMRAP - Rounds and Reps)

"Dollar Tree"
Teams of 2, AMRAP 30:
5 Burpees over the bar
10 Wallball (20/14)
5 Power Clean and Jerks

1st 4 Rounds - 95/65
2nd 4 Rounds - 115/85
3rd 4 Rounds - 135/95
4th 4 Rounds - 155/105*If Needed:
*5th 4 Rounds - 185/125
*6th 4 Rounds - 205/155
*7th 4 Rounds -225/185

Partners cycle through full rounds, one at a time.
Weights climb every 4 rounds after each partner has gone through twice…

 

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