12/19/2014

Main – CROSSFIT

Fitness

Metcon (Time)

Lunges 4X20

Rest @ :50

Hold either 20lb dumbells or 35lb kettle bells in each hand to the side.

Even with assigned rest this is for time.

Metcon (Time)

100 Double unders

5 rounds of Cindy

80 Double unders

4 rounds of Cindy

60 Double unders

3 rounds of Cindy

40 Double unders

2 rounds of Cindy

20 Double unders

1 round of Cindy

Performance

Metcon (No Measure)

1) Clean-grip DL):

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, amrap @ 85%

2) Metcon

3) Rack Jerk:

70-80%

6X2

**Pauses removed but still finding ceiling with eyes and aggressively driving head into neutral**

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