November 1, 2016

CrossFit:

Warm Up:
Partner Mobility
PA Clean Warmup x 3
3 – position Clean x 3 (Build)

Strength:
Cleans
Level 1: Technique
Level 2: Heavy 3 – This is NOT a test, perfect reps

WOD:
12min EMOM
2 Hang Power Cleans (135/95)
2 Power Cleans
8 Situps

BodyFit:

WOD:
From CF Linchpin 10.24.16
100 Calorie Row
90 Wall Balls (20/14)
80 Calorie Row
70 Burpees
60 Calorie Row
50 T2B
40 Calorie Row
30 HSPU
20 Calorie Row
10 Bar Muscle up/C2B Pullups