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9/11/19

9
Sep

9/11/19

CrossFit Faded Glory – CrossFit

A: Metcon (Weight)

Clean and Jerk Pyramid

8 @50%,6 @60, 4 @70, 6 @60, 8 @50

Rest 90

B: Metcon (Time)

1k row

rest 90

750 row

rest 90

500 row

rest 90

250 row

C: Metcon (Time)

3 sets

6 king squats @20 % BS

12 hamstring sliders

10/leg lowering

10/side dynamic plank row

rest 90

D.: 9/11 Trubute (Time)

2001 m Row or Run

11 Box Jumps (20/24)

11 Thrusters (85/125)

11 Burpee Chest to Bar Pull ups

11 Power Cleans ( 85/120)

11 HSPU

11 KB swings (35/53)

11 T2B

11 DL’s (135/175)

11 Push Jerks (85/125)

2001 m Row or Run

If you run first then row and vice versa

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