Hang Power Clean 5,3,1,1,1 Repetitions. Work up to a new 1 Repetition Max.
Rest as needed then,
Complete Three Rounds For Time:
Run 400 Meters
Clean and Jerk, 20 Repetitions
Note: Prescribed weight on the timed evolution is 115lb. for men and 85lb. for women. There will be a 15:00 time cap on todays workout.
Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Complete Three Rounds – rest as needed between rounds.
100 Weighted Jumps or 1:00 at 50 RPM on the Assault Bike
15 Band Pull’s – Modified Rope Climbs or Strict Pull-ups
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.