1-15-2020

michael@crossf…
Wednesday, January 15, 2020 - 02:03

Nutrition Challengers - Dont forget to record your score before noon each day!

CrossFit

Build to a Heavy 7 Rep of the Bear Compex

Power Clean + Front Squat + Push Press + Back Squat + Push Press

You can combine movements except the Power Clean and Front Squat can not be combined into a Squat Clean.  

The Most fun part of this complex is once you start you cant put the bar down or rest on the floor at all.  All re-gripping must be done off the floor.

Then

EMOM 4 Min
3 Clusters + Max reps Burpees

Rest 2 min

EMOM 4 Min
3 Clusters + Max reps Burpees

Fitness 65/453

Rx 95/65#

Rx+ 135/95#

Masters 75/55#

Boot Camp

2 ROUNDS
4:00 STATIONS
1:00 Rest b/t Stations

STATION 1
AMRAP
5 Burpees
10 Step-Ups

STATION 2
AMRAP
20 Shoulder Taps
20 Sit-Ups

STATION 3
AMRAP
10 Hollow Rocks
30 Lunges

STATION 4
AMRAP
10 Up-Downs
15 Air Squats
20 Flutter Kicks