09/12/2016

Dark Sky CrossFit – CrossFit Competitor

Gymnastics

Take 10 minutes to practice some fun stuff!

DU / Butterfly PU / Handstand walks……

Then start warming up to your 75% c&j

Clean and Jerk

Every 2:30 minutes:( 5 sets)

2 reps @ 75% (no TnG)

Metcon (Time)

21 Hang Power Clean (135/95)

21 burpee over the bar

100 DU

15 HAng Power clean

15 Burpee over the bar

75 DU

9 Hang Power Clean

9 burpee over the bar

50 DU

By kevinbest73

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