20170908
Ballistic CrossFit – CrossFit
Warm-up
3 Rounds:
:40 slow row, :20 faster row
3 Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Goblet Squats 35/26
Strength
Clean
Clean
Every 90 Seconds:
1 Complex @ 50%
1 Complex @ 55%
1 Complex @ 60%
1 Complex @ 65%
1 Clean + 2 Fr Squats 70%
1 Clean + 2 Fr Squats 75%
1 Clean + 2 Fr Squats 80%
1 Clean + 2 Fr Squats 85%
1 Clean + 2 Fr Squats 85%
(Complex is 1 Pause Clean Pull, 1 Clean + 2 Front Squats)
Metcon
Metcon (AMRAP – Rounds and Reps)
Death x Power Cleans + Burpees
EMOTM:
Complete 1 Power Clean 155/105, & 1 Burpee. Add 1 rep to each movement every minute after until failure.
*Must complete entire reps of both cleans, & Burpees within minute to move forward. Score= Completed Rounds + additional reps in next round/Minute of work!
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