190703

CrossFit (Performance)
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%

B.
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips

CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Death March x 20 steps @ 2011
Station 2 – Forearm Plank x 60-90 seconds
Station 3 – 150-Foot Bottom’s Up Kettlebell Carry (75-feet each arm)

B.
Three rounds for time of:
30 Alternating DB Snatch
20 Push-Ups
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