FIT 10/24/2017

Posted on October 24, 2017 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

300m Run

20 Wall Balls

10 Power Cleans (Bar)

5 Burpees

Strength Work

Push Press + Push Jerk

Score is final weight achieved.
Every 90 seconds, perform 2 reps for each movement for 6 rounds. Increase weight as desired.

Metcon

Metcon (Time)

Partner WOD for 30 mins,

3 Rounds:

15 Box Jumps, 30/24#

12 Front Squats, 155/95#

9 Cal Bike

Rest 90 seconds

3 Rounds:

12 Chest to Bar

12 Burpees

9 KB Swings

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