FIT 12/03/18

Posted on December 3, 2018 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

2 Rounds of

1 min of Rowing

10 Hang power cleans

1 min of Biking

10 Rev Lunges

30 sec of Ski Erg

10 Shoulder Taps

Weightlifting

Metcon

Metcon (No Measure)

“Mono’s” 7/13

4 Rounds of

7 Front Squats into 13 Backs

Squats

From Rack!

Rest after every round

(The Goal is not to break… except to change from Front to Back)
RTG 165/103

RX 135/93

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Front Rack Lunges (1-2) 135/93

10 Hang Power Cleans 135/93

10 Burpees Over the Bar

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