Fit 07/22/19

Posted on July 22, 2019 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Weightlifting

Complex: 1 Clean(Power or Squat) + 1 Front Squat

Find a heavy Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

Buy in: 50 Dubs

5 Power Cleans (#75/53)

5 Shoulder Press (#75/53)

5 Front Rack Lunge(1-1) (#75/53)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

Buy in: 50 Dubs

5 Power Cleans (#95/63)

5 Push Press (#95/63)

5 Front Squat (#95/63)
Rest 2 Min

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Min

Buy in: 50 Dubs

5 Power Cleans (#115/83)

5 Push Jerk(#115/83)

5 Back Squat (#115/83)

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