Tuesday, 19 June 18

1. Warm Up & Mobility - 10 Minutes

2. Teaching - 20 Minutes

3. Metcon - 30 Minutes

"Captain Crunch"

AMRAP x 4

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

and then..

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP x 4

2 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

and then..

Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP x 4

1 Round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

and then..

Max Calorie Row in Time Remaining

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