09/09/2017

CrossFit Euphonic – CrossFit

Weightlifting

Power Clean (1-1-1-1-1-1-1-1-1-1)

In a 15 minute window, build to a heavy single Power Clean.

Metcon

Metcon (Time)

Partner WOD

With a rolling clock, partner A completes 1 movement first, then partner B…

00:00

3 Rounds, for time of:

400m Run (Together)

21 Pull-ups

12 KettleBell Swings 32kg/24kg (Eye level)

Metcon (Time)

18:00

3 Rounds, for time of:

40 Cal Row

30 Abmat Sit-ups

40 Plate Twists 15kg/10kg

Metcon (Time)

36:00

3 Rounds, for time of:

15 KettleBell Deadlifts

40m Farmers Carry 32kg/24kg

15 Burpees (Syncro)