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Smokey and The Bandit

16
Jul

Smokey and The Bandit

CTOWN CrossFit West-Fairview Park – CrossFit FVP

“Every accomplishment starts with the decision to try.”

1. Hang Clean & Jerk 3-5 x 1-2 reps working moderately heavy (possibly no more than 70-75% of your 1RM) with rest 90-120 sec rest between sets

2. With an 8 minute running clock, for max reps:
5 min of ME Burpees
3 min of ME Ground to Overhead 155/105

3. 1 mile Run at 80% percent pace.

Hang Clean & Jerk (3-5 x 1-2)

Trans Am (AMRAP – Reps)

With an 8 minute running clock, for max reps:

5 min of ME Burpees

3 min of ME Ground to Overhead 155/105

Metcon (No Measure)

1 mile Run at 80% percent pace.