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SATURDAY 190223

Warm-up:

Individual…

Bike or Run

Crossover Symmetry

Group….

Coaches Choice….

 

Fitness:

Teams of 3
For Time: (30 Minute Time Cap)
120/90 Calorie Bike or Run 1 mile
70 DB Clean and Jerks
140 Abmat Situps
50 DB Clean and Jerks
50 Strict Pull-ups or Ring Rows
30 DB Clean and Jerks
30 Burpee Pullups
120/90 Calorie Bike or Run 1 mile

 

Performance:

Teams of 3
For Time: (30 Minute Time Cap)
120/90 Calorie Bike
70 Clean and Jerks (135/95)
70 Toes to Bar
50 Clean and Jerks (155/105)
50 Chest to Bar Pull-ups
30 Clean and Jerks (185/135)
30 Bar Muscle-ups
120/90 Calorie Bike

 

Mobility:

Mash Lats

Roll Posterior

Mash Quads

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