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Friday 1/10/14

9
Jan

Friday 1/10/14

“The people that always want to start tomorrow, they never get shit done. Start today.”

– John Welbourn, CrossFit Football Trainer Course

BARBELL

8 minutes to work up to a heavy 3-position power clean + 1 push-jerk

Rest 90 seconds

2 minute AMRAP of: clean &  jerk 135/95#

 

MET CON

5 rounds for time:

Run 600 meters

30 medicine ball cleans 20/14#

Rest 1 minute in a plank hold

 

 

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