Call: (925) 292-9780

FRIDAY 3/6/15

68


CrossFit WOD

DYNAMIC WARM UP
Row/Airbike 3 mins
Mobility
3 POS Clean-Olympic Warm Up-Coach Led
3x Tall Cleans-Coach Led

STRENGTH
Every 90 Seconds for 5 sets Complete:
1 Power Clean + 1 Hang Clean (First Position)  +  2 Front Squats + Jerk (@ 70% of Power Clean/Clean 1RM)

METCON
AMRAP 12 Mins:

1 KB Clean and Press (53#/35#)
1 10m Sprint (I mean SPRINT!)
1 Box Jump (30″/24″) (focus on height of jump)
2
2
2
3
3
3 >>>> as far up the ladder as you can!

 

We are carrying Amara now!  What is Amara?

 

 

 

 

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