Monday 9th July ‘12
A] Speed Strength
Perform 5-5-5-3-3-3 reps of:
-Hang power clean
55-63-70-77-85-93%
B] Odds and Evens
EMOTM, 20 minutes performe:
Odd min:
-MAX rep Power clean and jerk 60/45kg
Even min:
-sprint 150m
http://www.youtube.com/watch?v=Pvsw51qlxCM
Congratulations
- benny -
who passed his CF Level 1 cert.
- CrossFit Plus -
C] Evil After Party
-TABATA-
20:10 x 8 rounds alternating between
-Evil wheel
- Hollow rock
