190807

CrossFit (Performance)
A.
Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean x 1 rep @ 80-90%

B.
Five rounds for time of:
3 Power Cleans (155/105 lbs)
6 Front Squats (155/105 lbs)
12 Alternating Front-Racked Reverse Lunges (155/105 lbs)

CrossFit (Fitness)
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

B.
Five rounds for time of:
200 Meter Run
20 Jumping Lunges
20 Air Squats