09232019

22
Sep

09232019

Cycle 3, Retest Week, Day 1
Compare to https://www.furorcrossfit.com/08122019-2/

Warm-up
On a 7′ Clock
2 Rounds
20 Alt. Jumping Lunges
12 Wallballs
200m Run
After the 2 rounds, with the remaining time, 
Max Duration Ring Support Hold

Strength
Back Squat 
Find 5RM

Met-Con
Fit:
For Time
30 Hang Power Cleans
50 Wallballs 
800m Run
50 Wallballs
30 Hang Power Cleans

Rx:
For Time
30 Hang Power Cleans (135/95#)
50 Wallballs (20/14#) 
800m Run
50 Wallballs
30 Hang Power Cleans

Elite:
For Time
30 Hang Power Cleans (155/105#)
50 Wallballs (20/14#) 
800m Run
50 Wallballs
30 Hang Power Cleans

Extra
3′ AMRAP x 5
14/8 Calories on AAB 
Max Muscle Ups / Chest to Bars / or Pull-ups in remaining time
– 2′ Rest –