09242019

23
Sep

09242019

Cycle 3, Retest Week, Day 2
Compare to https://www.furorcrossfit.com/08132019-2/

Warm-up
Move Steadily Through 
500m Row
20 Low Hang Squat Clean Thrusters
15 Strict Pull Ups

Strength
Misfit Clean Complex 2.0 
Find 1RM*
Clean Complex is (without dropping bar):
Power Clean
Hang Power Clean 
Squat Clean
Hang Squat Clean 
Split Jerk

Met-Con
3 Rounds
12 Devils Press (50/35s) 
400m Row
Fit: Reduce weight on DP’s and Row 300m

Extra
Every 5′ for 15′ 
7 Deadlift (225/145#) 
14 Toes to Bar
50′ HS Walk