CrossFit Mutare | 2-23-17CF
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2-23-17CF

05 Apr 2-23-17CF

CrossFit Mutare – CrossFit

SMFR Warm-up (No Measure)

SMFR

Posterior Chain

Quads

Shoulders

Traps

I W T (INTERVAL WEIGHT TRAINING)

PART A

8 HANG POWER CLEANS @ heavy

300-400M RUN FOR 90 SEC@ 90% EFFORT

REST 2 MINS X 3 SETS

REST 4 MINUTES

PART B

10 GOBLET SQUATS 70/53

90 SECS ROW OR AB FOR CALS (425/375M)(40/30CALS)

REST 2 MINS X 3 SETS

REST 4 MINUTES

PART C

25 SEC OVERHEAD PLATE LUNGES (45/25)

45 SECS BURPEE

25 SECS OVERHEAD PLATE LUNGES (45/25)

REST 2 MINS X 2 SET

C: Warm-up (No Measure)

STATIC HOLDS

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