2016.01.09 – Winter In-house

Equity Strength & Conditioning – CrossFit

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

7 Deadlift (155/105)

7 Burpee

* active rest during burpee deadlift hold

Metcon (AMRAP – Reps)

3 minute AMRAP

20 Snatch (75/55)

15 Snatch (95/65)

10 Snatch (115/75)

Max Reps Snatch (135/95)

Metcon (AMRAP – Reps)

3 minute AMRAP

15 Clean & Jerk (115/75)

10 Clean & Jerk (135/95)

5 Clean & Jerk (155/105)

Max Reps Clean & Jerk (185/115)

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

15 Thruster (95/65)

15 KB Swing (53/35)

15 Box Jump Over (24/20)

* step ups allowed on box jump overs

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