FIT 11/20/2017

Posted on November 20, 2017 by dafactoryadmin

Announcements

Mark your calendars!

11/23: Turkey Trot at 7:00 AM held at Tropical Park
11/24: Pot-luck & Flag Football at Tropical Park

Get sweaty before you get stuffed!

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP In 6 minutes

10-8-6-4-2

Cal Row

Air Squats

Push Ups

Strength Work

Metcon (Weight)

1 Power Clean

1 Full Clean

1 Jerk
Every 90 seconds for 7 rounds. Start at 50% and build up every round.

Metcon

Metcon (AMRAP – Reps)

AMRAP In 12 minutes

400m Run

30 Wall Balls, 20/14#

20 GHD Sit Ups

Metcon (AMRAP – Reps)

400m Run

30 Alternating Hang DB Power Snatch, 45/25#

20 Toes to Bar

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