4.9.19 - Tuesday | CrossFit 312

4.9.19 – Tuesday

101

SKILL/STRENGTH
Clean Technique…
Every 2 mins for 6 rounds:
3 Power Cleans

METCON
Team of 2, AMRAP 9
11 Wall Balls (20/14)
7 Burpee Box Jump Overs (24/20)

CROSSFIT
STRENGTH/SKILL
Every 2 mins for 6 Rounds:
3 Position Clean (floor, knee, mid thigh)
*Ascending

METCON
Team of 2, AMRAP 9
11 Wall Balls (20/14)
7 Burpee Box Jump Overs (24/20)

STRENGTH
Back Squat- 75%-3(reps)-10(sets)
Snatch Pull-90% of snatch x3x2
Snatch Deadlift-100% of snatch x3
Situps 3×15
BO row 3×15
KB or DB FR carry
(up 10# in all accessories)

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.