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08/17/2015

16
Aug

08/17/2015

Clinton Hill – CROSSFIT

QOD

What was the first car you drove?

Video Link / Article

https://www.youtube.com/watch?v=F4bQA8S6NQI

Strength / Skill

Back Squat (70% x 3, 80% x 3, 90% x 3+)

**You Must get More than 3 reps on your final set.

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Unless you are new to the program and have not established your numbers yet please come to class with your numbers ready to go!

*The magic of this program happens in the LAST set, the failure set; so stay focused and push hard when the going gets tough.

WOD

Metcon (Weight)

15 minute EMOM

Minute 1: 10 Barbell Lunges – Front Rack (95/65#)

Minute 2: 10 Hang Power Cleans into S2OH

Minute 3: 10 Box Jumps (24/20″)

– continue this sequence for the remainder of the 15 minutes.
*what weight did you use for all rounds?

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