Thursday November 17, 2016
CrossFit M3 – CrossFit
HAPPY BIRTHDAY TO OUR AWESOME COACH MATT!!!!!
Clean and jerk complex
10 mins warmup to heavy-ish complex:
1 power clean
1 hang power clean
1 split jerk
10 min EMOM of above complex
(not too heavy, focus on technique)
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles