Monday, March 12, 2018

Daniel with a nice clean and jerk from Saturday

031218

A. Group warmup

B. Every 2:00 for 18:00

Station 1: Back Squats x 6-8 reps @ 30X0

Station 2: Weighted front plank x 1:00 – 1:30

Station 3: Single-Arm Dumbbell Row x 10-12 reps / arm @ 2111

C. In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

5 Strict Pull-Ups

10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

250 Meter Row

6 Burpee Box Jumps or Step-Overs

Metcon by CrossFit Invictus

>>Modifications will be given