December 4, 2018

CROSSFIT
Weightlifting
Clean Complex (AHAP)
Power Clean + Squat Clean + Hang Power Clean + Hang Squat Clean

*HOLD ON! This is a barbell cycling complex. If you drop the barbell between movements it doesn’t count 🙁
Teamwork Tuesday
Metcon (Time)
3 Rounds:
10 KB Thrusters (Each)
10 KB Suitcase Lunges In Place (Each)
25M Sled Sprints (X2 Each)
-then-
Run to the door together for your time.
*KB: 53/35
*Sled: 45/Empty
*One person works at a time. Partner runs next to sled.
*Resting KBs on top of shoulders in the thruster is NOT RX 🙁

Solo Option
Conditioning: 3 Rounds for Time
10 KB Thrusters
10 KB Suitcase Lunges In Place
50M Sled Sprint
-then-
Run to the door for your time.
*KB: 53/35
*Sled: 45/Empty
*Resting KBs on top of shoulders in the thruster is NOT RX 🙁

SWEAT
Conditioning: 4 Rounds for Time
200m Run
15 Pull ups
200m Run
15 Air Squats
Conditioning: No Measure
Plank/Superman Super Combo
3 Rounds
30 sec Plank
30 sec Superman
30 sec Rest