CrossFit – Mon, Mar 11
Performance & Fitness
Metcon (4 Rounds for reps)
4 Sets:
AMRAPx2:00
15 Thrusters (96/65)
Max Calorie Row, Ski or Echo Bike
Rest 2:00
Rest 2:00 after last AMRAP then:
Every 1:30 x 4 Sets:
Performance Option
1 Complex of 1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
Fitness Option:
10 Weighted GHD Hip Extensions
Deadlift + Squat Clean + Hang Squat Clean + Jerk (Use this to record weights)
Coach’s Notes: Do not build to a max for the last complex. Build to 7-8/10 RPE for the day. Record total calories for the AMRAPs and leave a note in the comment section of the machine you used.