Friday 8.12.17

CrossFit

Front Squat

Build to a heavy single in 12-15 minutes

AMRAP 9

9 front squats @ 35/25kg

9 push press

9 thrusters

9 box jump-overs @ 24/20”

3 sets for times

25/20 cal AB

2 minutes rest between sets

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Olympic Lifting

In 12 minutes establish a heavy single high hang power clean

In 12 minutes establish a heavy single hang squat clean

In 12 minutes establish a heavy single squat clean

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