Friday, 22 Sep 17
- gorillacrossfitmac
- Sep 21, 2017
- 1 min read
1. Warm Up - 10 Minutes
1a. Mobility -2 MInutes
2. Technique and Skill - 20 Minutes
3. Metcon - "Captain Crunch” AMRAP x 4 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00
AMRAP 4: 2 rounds: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining rest 4:00
AMRAP 4: 1 round: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) Max Calorie Row in Time Remaining
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