Tuesday 3/7/17 - Heavy & Quick


MAIN WOD

M-1: Clean

*Build to a Heavy

*Possible New 1 Rep Max

M-2: 3 Rounds For Time:

7 Double Kettlebell Clean & Jerk, (M/55-70 F/35-45) Heavy

5 Muscle-Ups -> Lower MU # -> 7 Strict Pull Ups, 7 Strict

Ring Dips (or box dips on DB’s)

--12:00 Time Cap--

L2: 3 Rounds For Time:

7 Double Kettlebell Clean & Jerk 45#/25# (Heavy)

2 Muscle Ups

--12:00 Time Cap--

L1: 3 Rounds For Time:

7 Double Kettlebell Clean & Jerk 35#/18# (Heavy)

7 Strict Pull Ups, 7 Strict Ring Dips (or Banded Strict Pull Ups + Box Dips on DB’s)

--12:00 Time Cap--

FITNESS CLASS

F-1: Low Hang Clean + Front Squat

Build to a Heavy Complex

F-2: 12:00 AMRAP

5 Pull Ups

10 Push Ups

15 Box Jumps

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Fargo, ND 58104
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ashley@crossfitfargo.com
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