FRIDAY 191213

Every 2:00 for 16 Minutes (8 Rounds)

Deadlift, 3 repetitions
Hang Power Clean, 2 Repetitions,
Shoulder to Overhead, 1 Repetition

Return the barbell to the floor via the “Pillar of Power”

Rest as needed then,

As Many Rounds As Possible in 3:00 of,
Double Under, 30 Repetitions
One Arm Dumbbell Ground to Overhead, 8 repetitions (45lb. / 35lb.)

Note: Coach will teach the “Pillar of Power” in class today. On the AMRAP, athletes can either switch hands or retain the dumbell in one hand for the required repetitions. We will record the most weight lifted on the complex.


Friday Special Programs 

CrossFit Strength Class (8:00AM – 9:00AM)



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