190628

CrossFit (Performance)
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean x 1 rep

Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.

B.
For time:
Row 1500 Meters
15 Hang Cleans (225/135 lbs)
30 Alternating Pistols (single-leg squats)

CrossFit (Fitness)
A.
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
For time:
Row 1500 Meters

immediately followed by…
10 rounds of:
6 Kettlebell Swings
6 Goblet Squats