17
Jul
Saturday
Santiam CrossFit – CrossFit: NC45
Announcement
Happy Birthday, Yuki!!
Warm-up
Warm-up (No Measure)
2 ROUNDS
:15 Butt Kickers In Place
:15 High Knees
:15 Lateral Hops
:15 Jumping Jacks
Into…
3 ROUNDS
10 Clean Deadlifts
10 Hang High Pulls
10 Hang Muscle Cleans
Strength
Power Clean (2-2-2-2-2)
2-2-2-2-2
Power Clean*
*Start Moderate and Build to Heavy
(Score is Load)
Workout
Metcon (Time)
With a Partner:
16 ROUNDS FOR TIME
15 Russian KB Swings (70/53)|(53/35)
100m Run
-OR-
Individually:
5 ROUNDS FOR TIME
25 Russian KB Swings (70/53)|(53/35)
200m Run
(Score is Time)