08 April 2015


Every Minute On The Minute (EMOM) for 7:00

1 Clean and Jerk (Add weight each minute for a Personal Record)

Rest as needed then,

On a 5:00 Running Clock Perform The Following:

Concept 2 Row, 500 Meters
20 Hang Power Cleans (95lb. / 65lb.)
Double Unders, As Many Repetitions As Possible

Note: On the EMOM, over the course of 7 sets, gradually add weight to the bar and work towards a new personal record (PR) in the Clean and Jerk. For the AMRAP workout, your score is the total number of Double Unders (or Red Weighted Jump Ropes) completed.

12 Crew Monday

Be a CHAMPION Today!


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds for Time (20:00 Time Cap)

Run 400 Meters – 200 Weighted Jumps or 2:00 at 60 RPM on Assault Bike
21 Russian or American Kettlebell Swings
12 Hand Release Burpees
6 Strict Pull-ups or Modified Rope Climbs


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