Wednesday – December 10, 2014

Posted: December 9, 2014 by CrossFit NE Georgia in Workouts
121014
Warm-up
Warm Up Sets for Strength
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
Weightlifting
Back Squat
3 reps @ 70% – 80% – 90%
Record your last set at 90%
Metcon
Metcon (AMRAP – Rounds)
25 min. AMRAP
1 Squat Clean @ ~80% of 1RM
2 Strict HSPUs
3 Burpees
Remix 
(Thanks to Melissa C. for new name for Modification)
(3) 7 min. AMRAPs w/ 1 min. Rest
1 Hang Clean
1 Front Squat
2 Modified HSPUs
3 Burpees
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