01142018

13
Jan

01142018

Cycle 3 Retest Week, Day 1

Warm-up:
Roll out Quads
then
3 steady rounds:
12 Goblet Squats
6 Strict Pull-ups
3 Wall Walks
then
90 Lizard Stretch (each side)

Strength:
1 RM Clean Complex (3 Power Cleans, 2 Front Squats, 1 Push Jerk, 1 Split Jerk) *Complex must be completed unbroken and in this order.

Met-Con:
3 RFT:
7 Squat Cleans (155/110#)
21 Bar Facing Burpees
7 Muscle Ups
Scaled:
3 RFT:
7 Cleans (115/75#)
14 Bar Facing Burpees
7 Ring Dips

Compare score to https://www.furorcrossfit.com/12032018-2/