MONDAY CROSSFIT 02/25/19
SPORT:
A. Back Squat (4 x 3 @ 83%)
B.AMRAP x 3 min.
3 Hang Power Cleans 115#/85#
6 Push-Ups
9 Air Squats
*Rest 1 min. Repeat for 4 Rounds
*Start where you left off for each new AMRAP
Round 2) 135#/95#
Round 3) 145#/100#
Round 4) 155#/105#
GRIND:
A. Waiter Squat (4 x 6 @ 31X1 )
squat with kettlebell in front rack, generally only held on one side.
1 set = 6 reps with weight on right side + 6 reps with weight on left side
B. 120 Russian KB swings
Every minute, on the minute, complete 8 burpees to a 45# plate
choose a weight you can complete for at least 20 unbroken reps.
The workout begins with 8 burpees
