January 06, 2019
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CrossFit Spanish Fort – CrossFit
“At the end of the day we are accountable to ourselves. Our success is a result of what we do.”
Warm-up (No Measure)
5 Minutes Mobility
Then,
2 Rounds
:45sec Row
5 Inch Worms W/ Push-Up
10 Stepped Out Mountain Climbers
10 RDL’s W/ Bar
10 High Hang Cleans
*Clean Progression Right After Warmup
Power Clean + Hang Power Clean (6-7 Sets Building Weight )
Give Yourself A Goal End Weight. Then Back Your First 5-6 Sets Off Of That So You Have A Starting Weight & Finishing Weight.
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
15/12 Calorie Row
60 Single Unders (RX) 30 Double Unders (RX+)
2 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans 95/65 (RX) 135/95 (RX+)
6 Pushups
9 Air Squats
