181129

CrossFit (Performance)
A.
Six sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are FULL cleans)

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
6 Hang Squat Cleans (135/95 lbs)
12 Box Jumps (24″/20″)

CrossFit (Fitness)
A.
Four sets of:
Front Squat x 5-6 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Hollow Rocks x 30-45 seconds
Rest 60 seconds

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Thrusters
12 Alternating Reverse Lunges with DB Farmer’s Carry