20171215
/Strength
5 Sets of:
5 Backsquats @ 75%
Rest 90-120 seconds
Conditioning
3 Rounds for times:
8 Power Cleans 115/75# (135/95#*)
12 Front Squats
16 Shoulder to Overhead (HSPU*)
20 Bar Over burpees
Rest 2:00 between rounds.
Strength
5 Sets of:
5 Backsquats @ 75%
Rest 90-120 seconds
Conditioning
3 Rounds for times:
8 Power Cleans 115/75# (135/95#*)
12 Front Squats
16 Shoulder to Overhead (HSPU*)
20 Bar Over burpees
Rest 2:00 between rounds.
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4205 Vallenar Lane W. #101 | Ketchikan AK 99901 | www.ketchikancrossfit.com | 907.617.4940 | manabatkevin@gmail.com
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