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11.29.2016

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img_6326ANNOUNCEMENTS
– This Saturday, December 3rd @ 11am we will be hosting a Bring-A-Friend/Free Intro Workout. So let’s pack the gym full of people interested in trying CrossFit.

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Power Clean & Jerk
Warm up as needed (3 sets x 3-5 reps) before working to establish a rep record maximum for each of the following unbroken power clean & jerk sets.

Power Clean & Jerk x 9-6-3

Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

“Copacetic”
Complete as many rounds/reps as possible in 12:00 of
30 x Double-unders
15 x Thrusters (95/65lbs)
30 x Double-unders
15 x KB Swings (24/16kg)

Post scores to comments.

Samy Daghir

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