Friday 09.07.18 - CrossFit

A. Power Clean 10 x 1

Every 1 minute, for 10 minutes (10 sets):
1 Power Clean

Build to a heavy single for today.

B. 9 minute AMRAP of Rowing

As Many Rounds and Reps as possible in 9 minutes:
– Max Calories of Rowing

3 Rounds:
AMRAP in 3 minutes: Calories on Rower
AMRAP in 3 minutes:
10 Deadlift (70/47.5kg)
8 Hang Power Cleans (70/47.5kg)
6 Burpee Over Bar – Rest 2 minutes in between rounds

Row and Deadlift AMRAP should be performed back to back.Rest 2 minutes after both 3 minute AMRAP’S x 3 Rounds

C. 9 minute AMRAP of Deadlifts, Hang Power Cleans, and Burpees over the Barbell

As Many Rounds and Reps as possible in 9 minutes:
– 10 Deadlifts @ 70/47.5 kg
– 8 Hang Power Cleans @ 70/47.5 kg
– 6 Burpees over the Barbell

Row and Deadlift AMRAP should be performed back to back.Rest 2 minutes after both 3 minute AMRAP’S View on WodUp

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