CrossFit Class 1-20-16

Fitness	Performance
Not For Time	Front Squat 60%/5, 65%/4, 70%/4, 75%/3, 80%/3, 85%/2, 90%/1×2
Back Squat 5,5,5,5	*rest 2-3 minutes between sets
Turkish Get Up 4,4,4,4
	WORKOUT 14.4
Perform 4 Rounds “Fight Gone Bad” Style	MEN – includes Masters Men up to 54 years old
Minute 1: Power Snatch 35/25kg	Complete as many rounds and repetitions as possible in 14 minutes of:
Minute 2: Sit Ups	60-calorie row
Minute 3: Hang Squat Cleans 35/25kg	50 toes-to-bars
Minute 4: Jumping Pull Ups	40 wall-ball shots, 20/14 to 10/9-foot target
Rest 1 Minute	30 cleans, 62/44kg
	20 muscle-ups

	Rest 3 Minutes then 2 minute AMRAP of:
	10 Chest to Bar Pull Ups
	10 Wall Balls
	60 seconds rest
	Repeat 3 Times

3 Rounds Not For Time:	3 Rounds Not For Time:
10 Hypers 3011	10 Hypers 3011
10 GHD’s	10 GHD’s
1 Minute Weighted Plank	1 Minute Weighted Plank

Fitness