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)
______________