saturday

8 am CrossFit

5 ROUNDS FOR TIME
400m Run
12 Hang Power Cleans (155/105)|(115/75)
75 Double Unders

(Score is Time)

Immediately into...

​ ON A 7:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Hang Power Clean

(Score is Weight)

Partner Workout Option

IN TEAMS OF 2...

1. 3 ROUNDS FOR TIME
400m Run
40 Hang Power Cleans (155/105)|(115/75)
200 Double Unders

*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Alternate as needed.

(Score is Time)

​2. ON A 10:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Hang Power Clean*

*Both Partners Must Establish a Heavy Lift in the 10:00

9 am CrossFit Basics

IN TEAMS OF TWO
One partner working while the other partner rests.
Break reps up as needed.
18min AMRAP:
​​50x Burpees
50x Sit-ups
50x Slamballs (30/20#)
50x Push-ups
50x Jumping Lunges
​50x Russian Twists (35/25#)