Strength (DEU):

100x Push Ups (AFSAP)

Rest 1 Minute Between Attempts. After 5 Attempts, use a Sling Shot.

 

WOD:

12AMRAP:

3-6-9-12x

Hang Clean (115/75#)

Box Jumps (24/20″)

 

Weightlifting:

Jerks

  • @60% (3)
  • @65% (3)
  • @70% (2x1)
  • @75% (2x1)

Hang Power Cleans @50% (3x3)

DEU:

Close Grip Bench vs. Chains @50% (9x3) (E45sO45s)

Strict Pull Ups (3xME)

Incline Neutral Grip DB Press (3x10)

100x Bandy Face Pulls

GHD Side Sit Ups (Weighted) (4x8/Each)

 

CrossFit in Denver Colorado