CrossFit Mutare | 3-1-17 comp
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3-1-17 comp

28 Feb 3-1-17 comp

CrossFit Mutare – CrossFit

Warm-up (No Measure)

BAND STRETCH

shoulders and hips

10 foward and 10 backward band walk (green or purple)

10 good mornings with band

wrist stretch front and back

Metcon (Weight)

1. Power Clean & Power Jerk

60%/2

65%/2

70%/2

Metcon (Weight)

2. Clean Pull

(80%/3)3

Metcon (Weight)

3. Front Squat

(65%/3)3

Metcon (AMRAP – Rounds)

4. Conditioning

EMOMx 16:

Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20″)

Minute 2: 15/12 Calorie Bike

Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups

Minute 4: 15/12 Calorie Row

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