Friday

6
Aug

Friday

Santiam CrossFit – CrossFit: NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 V-ups or Tuck-Ups

20 Lateral Hops Over Barbell

10 Barbell Bent Over Rows

:20 Barbell Bent Over Row Holds*

10 Jumping Air Squats

*Athletes will hold the barbell at the top of the Row just below the chest.

Strength

Hang Power Clean (8-6-6-4-4)

8-6-6-4-4*

Hang Power Clean

*Start light and build to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

WORKOUT

3 SETS

AMRAP x 4 MINUTES*

5 Hang Power Cleans (135/95)|(95/65)

7 Toes to Bar

9 Up-Down Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Rounds + Reps)