FRIDAY 191115

Evolution A:

Three Rounds for Time,

Double Under, 35 Repetitions (or 50 single jumps)
9 Dumbbell or Kettlebell Thrusters, (35lb. / 25lb.)
6 Chest to Bar Pull-ups

Rest as needed then,

Evolution B:

Every 2:00 for 14:00 (7 Rounds)

1 Power Clean,
2 Front Squats
3 Shoulder to Overhead
2 Front Squats
1 Deadlift Descent to Floor (10 second)

Note: On evolution B complex (all reps’ must be consecutive), athletes can pick their barbell weight and either maintain or increase over the 7 rounds. The return of the barbell from the waist to the floor following the final 2 Front Squats is a “tempo descent” of 10 seconds or more. Advanced athletes should strive for 155lb. / 95lb. or more.

Chris following his first Fight Gone Bad


Friday Special Programs 

CrossFit Strength and Olympic Lifting (8:00AM – 9:00AM)


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