Strength
Every minute, on the minute, for 8 minutes:
Fitness: Hanger Power Clean + Hang Clean + Front Squat
Performance: Power Clean + Hang Clean + Front Squat
Conditioning
Every minute, on the minute, for 21 minutes:
Minute 1: 6 Pull Ups + 6 Burpees
Minute 2: 12 Reverse Lunges w/KB or DB (53/35)
Minute 3: 30 Double Unders
You will complete a total of 7 rounds of these 3 stations.
Men’s Night coming back to a CrossFit gym near you! Stay tuned.
Strength
4 x 6-8 Front Squats @41X1
2 minutes rest between sets.
Conditioning
For time:
Strength
Every minute, for 8 minutes: 2 Push Jerks
Conditioning
2 rounds of:
3 rounds for time of:
Rest 6 minutes.
Note time for both rounds.
Strength
Fitness: 4 x 5-7 Back Squats @30X1
Performance: Back Squat.
8 x (60-65%)
6 x (65-70%)
4 x (70-75%)
8 x (65-70%)
6 x (70-75%)
4 x (75-80%)
Rest 2-3 minutes.
Perform 8-10 banded face pulls between sets.
Conditioning
For time:
10 minute time cap.