FIT 09/26/18

Posted on September 26, 2018 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

400m Run

then…

Barbell Drills

Strength Work

Clean Complex

Complex

1 Power Clean +1 Hang Squat Clean + 1 Squat Clean

Emom x 7 min

Find a Max Complex

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

12 Deadlifts (185/123)

12 Cal Bike
REST 2 MINUTES

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

10 DB Snatches (50/35)

10 Vups

10 Back Extensions
REST 2 MINUTES

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min

5 Man Makers (50/35)

5 Ring/BAR Muscle ups

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