STRENGTH CLASS TODAY @4:00

Congrats to Amanda and Tony. They welcomed a beautiful baby girl into this world Thursday Sept. 18th.. Kevlyne Patricia weighing in at 7lbs 10oz. We ar so happy for you guys!!

Congrats to Amanda and Tony. They welcomed a beautiful baby girl into this world Thursday Sept. 18th. Kevlyne Patricia weighing in at 7lbs 10oz. We ar so happy for you guys!!

WARM UP

3 Rounds:
200 Meter Run
10 Muscle Cleans
10 Hang Cleans
10 Power Cleans
(Use and empty barbell)

STRENGTH

Power Clean
Take 15 minutes to work up to a heavy single.

WOD

6 Minute AMRAP
3 Power Clean @70% 1RM
10 Pistol Squats
30 Double Unders

3 Minutes to Run 400 Meters

6 Minute AMRAP
3 Power Clean
10 Pistol Squats
30 Double Unders

The clock will be set for 15 minutes. At the six minute mark you will stop where you are and run 400 meters. You have 3 minutes to complete the run, if you complete the run sub 3 the remaining time is rest. If you take longer than 3 minutes you will begin the second AMRAP as soon as you get back. Begin the second AMRAP where you left off on the first. Score is the total number of rounds completed plus any extra reps. (courtesy of the awesome Terry Rose)

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

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