Hanging on to the weekend

CROSSFIT

S,P &P Cycle: squat -pull – press- PULL-off

A – Power Clean + Hang Squat

Heavy Single 12 minutes

B – Max Set   Hang Power Cleans

@

75%

65%

55%

• rest 2 minutes between

C – 10 min amrap
1 squat clean 75% of A
1 box jump
2,2
3,3
….

CSPORT

A. AMRAP in 15 min
800m run or row buy in
+
20 sit ups
15 OHS
10 burpees
100m run or row

B. AMRAP in 15 min
800m run or row buy in
+
20 Goblet lunges 10/10
15 RDL
10 Cals
100m run or row

C. AMRAP in 15 min
800m run or row buy in
+
20 KBS
15 Bench press
10 Ab wheels
100m run or row