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March 18, 2013

Monday L-2

CrossFit L2

Strength

Exercise: Clean & Jerk/lbs
Reps: 3 x 2
Comment: new set every 2:00
Full squat clean

Metcon

As many reps as possible in 7 minutes
3 Thrusters 95/65
3 Toes to bar
6 Thrusters
6 Toe to bar
9 Thrusters
9 Toe to bar
keep climbing by three each round until 7 minutes is complete score total reps

Result Type: AMRAP
Male Rx: 95 lbs
Female Rx: 65 lbs

Metcon

8 rounds
Row 200m on the minute at 10 damper
– Comment fastest and slowest times

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

March 18, 2013