2017.02.06 – 13.4

Equity Strength & Conditioning – CrossFit

Metcon

Goal
Constant speed until last 90 seconds

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Post

Single Arm KB Overhead Hold (3 x 30 seconds (each arm))

hold kb upside down with arm locked out and tight to the ear.


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