091319

12
Sep

091319

Carson City CrossFit – CrossFit

Clean Complex (1 heavy set)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Metcon (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85

Rx Plus: (95/135)

Extra Credit

Box Squat

On the Minute x 7:

2 Box Squats

Body Armor

4 Giant Sets:

12 Front Rack Kettlebell Box Step-Ups (24″/20″)

30 Second Heavy D-Ball Hold

12 Weighted Pausing Hip Extensions

Rest 2:00 between sets.

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