Announcements Be sure to check our Facebook page for holiday/1st birthday party details! Save the date: 12/13/14!!! Sol CrossFit - CrossFit Warm-up Coachs Choice (No Measure) Weightlifting C: Jerk (5x 2.2.2.2 ) L1: Jerk (3-3-3-3-3) L2: Jerk (5-5-5-5-5) B: Push Press (8-8-8-8-8) Metcon C&L1: Metcon (AMRAP - Rounds and Reps) 2 min amrap Run 200m 3-4-5-6.... clean and jerks C:135/95 L1:115/75 c2b pull ups Rest 2 min **** every round add 2 min to the amrap: Round 1-2min amrap Round 2-4min amrap Round 3-6min amrap C&L1: Metcon (AMRAP - Rounds and Reps) 4 min amrap Run 200m 3-4-5-6.... clean and jerks C:135/95 L1:115/75 c2b pull ups Rest 2 min C&L1: Metcon (AMRAP - Rounds and Reps) 6 min amrap Run 200m 3-4-5-6.... clean and jerks C:135/95 L1:115/75 c2b pull ups L2: Metcon (AMRAP - Rounds and Reps) 5 min amrap Buy in 200 m run 8 Hang power clean 95/55 8 bar over burpees Rest 5 min L2: Metcon (AMRAP - Rounds and Reps) 5 min amrap 1 shuttle run 10 slam balls 20lbs B: Metcon (AMRAP - Rounds and Reps) 5 min amrap 8 ring rows 8 burpees Rest 5 min B: Metcon (AMRAP - Rounds and Reps) 5 min amrap 1 shuttle run 10 slam balls
Posted on: Wed, 19 Nov 2014 07:00:29 +0000
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