Monday, December 28, 2015

CrossFit Workout - Tuesday 12/29/15

3 rounds for time of

12 barbell burpee deadlift  135/95
12 power clean 135/95

There is an 8 minute time cap for this workout.  If you are not finished at 8:00, you will have the option of finishing or stop and record total rounds plus reps completed.  ** Jacked is 155/115lb, only available if you have a Grace time of 4 minutes or less at 135/95.

Warmup:  4 rounds of 400 meter row, 15 KB swing, 10 pushup, 5 power clean(increasing weight each round)
AfterWOD: Following a 2 minute rest for your group, Max reps push press or jerk in 90 seconds, using the same bar as your workout.  You may drop the bar after any rep, but then you must clean the bar for your next rep.

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