CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
Power Clean (3-3-3-3)
60-70-80-90%
It is VERY important to stick to your percentages. Failure to do so will reap less results.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many reps as possible in 5 minutes of:
5 Chest to bar pull ups
155-lb. cleans, 10 reps
RX+=Ring Muscle Ups
Cleans may be power or squat
50 Cal Row (Time)
Row 50 Calories for time
Rest 5 minutes after AMRAP, then complete.
Supplement
Abdominal Supplement 16 (No Measure)
4 Rounds:
40 Alternating Heel Touch Crunches
40 Bicycle Crunches
6-10 Glute Ham Raises
10 Standing Barbell Trunk Rotations
