CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
Power Clean (2-2-2-2)
65-75-85-95%
It is VERY important to stick to your percentages. Failure to do so will reap less results.
Metcon
QuadWOD 11 (Time)
Row 50/35 Calories
40 Front Rack Lunges 95/63
30 Front Squats
20 Front Rack Lunges
10 Front Squats
Supplement
Supplement 11 (No Measure)
Three Rounds:
30 Second hollow hold
30 second superman hold
8 Glute Ham Raises
