FIT 03/19/2018

Posted on March 19, 2018 by dafactoryadmin

Da Factory Training – CrossFit

Warm-up

Warm-up (No Measure)

30s On 15s Off X 16

BF Sit Ups

Bottoms Only Burpee (Push Up Into Squat)

Inch Worms

Clean High Pull + Thrusters

Strength Work

COMPLEX

Every 1:15 X 8 Rounds

1 Bear Complex

Build Up To Heay 1rm

*Front Squat From Floor + STOH + Back Squat + STOH

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 Min

6-8-10-12-14…

Power Cleans 135/95#

After Each Round

24 Wall Balls

12/10 Cal Row

2 Ring Muscle Ups

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