11/21/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup 400 M run (No Measure)

WARMUP – 400 M run

Metcon (No Measure)

Barbell complex technique warmup

Complex Power Clean, Hang Power Clean, Push Press, Push Jerk

Find 1RM in following complex, can not drop the bar. Power Clean, Hang Power Clean, Push Press, Push Jerk

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Squat snatch

*10 min cap. Modify with C2B pullups (same rep count)