2 Front Squats
1 Shoulder to Overhead
Rest up to 5:00 then,
Three Rounds for Time:
10 Hang Power Cleans (135lb. / 95lb.)
Run 100 Meters (to Krav Maga)
7 Bar Muscle Up’s (or 15 Pull-ups and 15 Push-ups)
Run 100 Meters
Note: Evolution A comes from the World Police and Fire Games CrossFit Competition. On Athletes will have 10 Minutes to determine their maximum complex weight. The first repetition can either be a Power of Squat Clean. If the athlete uses a Squat Clean, this will meet the requirement of the first Front Squat. Evolution B is an “Old School” original CrossFit workout, made famous following a YouTube video that went viral, featuring original CrossFit female athletes Nicole, Annie and Eva. It’s gonna’ be a good one!
We Love Hylie!
Thursday Special Programs
5:15PM – 6PM – Combined Bag Class and Yoga (6 x 2:00 rounds + technique and yoga)