Performed at: | Kearney CrossFit |
Workout Name: | Friday 9/11 |
Description: | With a running clock: 0:00-12:00 minutes: 5 Rounds 5 x Clean and Jerk (155#/105#) 10 x Pull Ups 12:00-20:00 minutes: AMRAP 7 x Front Squat (155#/105#) 14 x HR Push Ups |
Results: | 5 rounds 0 reps Performed as RX |
Warmup: | 600m row 2 x 10 x GHD sit up 2 x 10 x back extension 15 x air squat 30 x toe touches 400m run 3 rounds at relaxed pace: 250 m row 10 x air squats 10 x kipping with an empty barbell: 10 x power clean 30 sec front rack mobility Repeat with 10 x hang clean, jerk, and front squat |
Athlete's Notes: | finished the first 5 rounds in 9:09, able to rest until 12:00 |