FRIDAY 200207

Evolution A:

Every 90 Seconds for 10:30 (7 Rounds)

Hang Power Clean, 3 Repetitions (go heavy!)

Rest as needed then,

Evolution B:

On a 15:00 Running Clock (5 rounds Each Station)

  • Assault Bike, 15 calories (12 women)
  • Dumbbell Thruster, 12 repetitions (45lb. / 25lb.)
  • GI Jane, 9 repetitions (or 12 burpees)

Note: On the Hang Power Clean, stay within a 5RM load for all 7 rounds. These should be close to bodyweight for men, and 3/4 for women. Meeting the Rx’ criteria on Evolution B is going to take your A+ game today!


Coach and Naomi – World Record’s at the 2004 Police Olympics


Friday Special Programs 

  • CrossFit Strength Class (8AM – 9AM)



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