FRIDAY 160722

“Old School”

Take 10:00 and establish your 1RM Power Clean

Rest as needed then,

As Many Hand Release Push-ups As Possible in 1:00

Rest as needed then,
Complete Five Rounds for Time Of:
Power Clean, 12 Repetitions (50% of 1RM)
Hand Release Push-up (50% of AMRAP)

Note: To establish your score, add 1RM Power Clean (pounds) to Maximum Hand Release Push-ups achieved in 1:00 (reps) and divide by time (seconds) for completion of the workout. This workout hit CrossFit HQ and Greg Amundson in August, 2003 and was a instant classic.


Ron and Britain are CHAMPIONS!



August 27, 2016, 1PM – 3PM: Kettlebell Seminar

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