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8/21/2015

20
Aug

8/21/2015

Midcoast CrossFit – CrossFit

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Clean and Jerk (5-5-5-5-5)

build if possible, reset between reps if needed, make sure you have a neutral spine,

Metcon (AMRAP – Rounds and Reps)

WOD:

6 min AMRAP:

4 hang clean (75/55)(115/85)(135/95)

3 bar facing burpees (face bar when jumping over

2 min rest****

5 min AMRAP:

3 hang clean

2 ring dip (assisted)(ring dip)(1 m.u.)

1 min rest****

1 min AMRAP:

Box jumps (20/18)(24/20)(30/24)

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