CrossFit Mutare | 03-23-2016
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03-23-2016

23 Mar 03-23-2016

CrossFit Mutare – MUTARE Competition

Mobility

SMFR

Posterior Chain

Quads

Traps

Shouders

Warm-up

500m Row

40 Double Unders

20 GHD Back

Barbell Cycling

With a Running Clock…

Min 1: 11 Clean and Jerks, 155/105

Min 2: Rest

Min 3: 9 Clean and Jerks, 185/135

Min 4: Rest

Min 5: 7 Clean and Jerks, 205/145

Min 6: Rest

Min 7: 5 Clean and Jerks, 245/165

Min 8: Rest

Min 9: 3 Clean and Jerks, 275/185

Metcon (Time)

For time:

1 round of:

115-lb. hang power cleans, 30 reps

15 ring dips

15-ft. rope climb, 3 ascents

Then, 2 rounds of:

115-lb. hang power cleans, 20 reps

10 ring dips

15-ft. rope climb, 2 ascents

Then, 3 rounds of:

115-lb. hang power cleans, 10 reps

5 ring dips

15-ft. rope climb, 1 ascent

Power Snatch (2-2-2-2-2)

Work to a Heavy set of 2

Metcon (AMRAP – Rounds)

EMOM x 12

Odd Minutes – 3 Power Snatch (75% of today)

Even Minutes – 40 Double-Unders

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