CrossFit Class 1/15

Hang Clean + Clean

Build to heavy over 10 minutesthen

at 12 minutes on the clock for max reps

45seconds Hang Squat Cleans 135/95lbs

45 seconds rest

45seconds Hang Squat Cleans 135/95lbs

For Time:

30 Cal Assault Bike

30 Toes to Bar

30 Overhead Squats 95/65lbs

Strength & Conditioning Class

3 sets of 

8 – 12 DB Bench Press

8 – 12 Dips

8 – 12 Overhead Tricep Ext

3 sets of 

8-12 Strict Pull Up (weighted or Banded or Lat Pull Down)

8-12 KB Pull Over

8-12 DB Curl

AOTM for 15 Minutes

BB Thrusters Max Reps

Alternating V Ups Max Reps

KB Deadlifts Max Reps 

Bike Max Cals

Rest 1 Minute