CrossFit – Fri, Oct 21

Performance & Fitness
Metcon (5 Rounds for reps)
Interval 1: 250/200m Row
Interval 2: 3 TNG Power Cleans @70-75% of 1RM or 10 GHD Hip Extensions
Interval 3: 8-12 Pull-ups, chest to bar pull-ups or Ring Rows

Coach’s Notes: Record each row interval time. Use this as an opportunity to work on good pull-up technique.
Power Clean (Use this to reference and record weights used)
3 Sets not for time:
16 Alternating DB Hammer Curls
16 Double KB Front Rack Walking Lunge Steps