CrossFit Class

Fitness	Performance
For Time	Every 3 Minutes for 12 Minutes
Row 31 Calories	Power Clean + Front Squat + Jerk (3+2+1)
13 Burpees over the Rower	*Work to the days heavy for the complex
Row 31 Calories	Every 2 Minutes for 6 Minutes
	Clean & Jerk 70/2, 75/2, 80/2
7 Rounds For Time of:	Every 3 Minutes for 12 Minutes
7 Shoulder to Overhead 44/30kg	Clean & Jerk 85/1×2, 90/1×2
21 Double Unders
14 Medicine Ball Sit Ups 16/12#	7 Rounds For Time of:
	7 Shoulder to Overhead 62/44kg
	21 Double Unders
	14 Sit Ups

Extra: This is ideally done separate from the rest of the training	Extra: This is ideally done separate from the rest of the training
Row 1500 Meters easy	Row 1500 Meters easy
Then Row 8 rounds of 10 seconds max pace and 30 seconds light pace	Then Row 8 rounds of 10 seconds max pace and 30 seconds light pace
Row 1500 Meters easy	Row 1500 Meters easy

CrossFit Class 2-2-16