CrossFit – Friday, April 20th, 2018

Workout of the Day 

-Conditioning-

Complete as many clean & jerk reps as possible in 12 minutes of:
40 @ 115/75
40 @ 135/95
40 @ 155/105
40 @ 175/125
AMRAP @ 205/145

*Share work with a partner.

-Strength-

Five sets of:
Back Squat x 3 reps
Superset with
Strict Pull ups – Level 1: 8 reps, Level 2: 7 reps, Level 3: 6 reps

*Alternate between movements every 90 seconds.
*Choose new pull up rep scheme based on ability to use least amount of assistance going unbroken.

-Optional Midline-

Hollow Rocks x 100 reps

*Rest as needed.

Post all results to Triib and/or comments

When you dedicate the time you begin to see the hard work beginning to pay off.