Performed at: | Kearney CrossFit |
Workout Name: | 11 min AMRAP |
Description: | 15 min to establish 1RM: Hang Clean Clean Pull Hang Clean 11 min AMRAP: 3,6,9,12,15,18...etc Hang Clean (95#) CTB Pull Ups |
Results: | 130# then 3 sets at 125# lbs Performed as RX |
Warmup: | 700m row 10x GHD sit ups 10 x back extensions 10 x air squats 2 rounds^ 30 x toe touches 30 x pvc pass throughs 400 m run |
Cooldown: | Warm up footwork: on a plate, quick steps for 10 minutes 20 seconds on, 20 seconds rest one foot up left first x2, right first x2 both up both down x 2 from front and side |
Athlete's Notes: | Only did 5 min of AMRAP had to go ref |