Monday/Funday

Norwalk, Battleground – Level 1

Hope Everyone had an awesome New Year! Together we will be fitter in 2017!

Weightlifting

Clean and Jerk (10 Min EMOM- 2@60-70$)

Rear Elevated Split Squat (4×8-10)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Endurance

Metcon (Distance)

Row :30 on :30 off for 15-30:00

Advanced Work

Metcon (Time)

30 Muscle ups

Every 2:00 Min – Do 5 Burpees and 20 Double Unders. Start these at the 2:00 mark

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