Monday April 8th, 2013

CoreFit
A1. Clean Grip Deadlift - 3 reps x 5  sets.  build per set.   Rest 2 minutes.  Perfect set-up.

A2. AMRAP perfectly strict push-ups.  Up to 15 reps. Scale up push-ups if 15 reps is easy. Rest 2 minutes

use rings as advanced step.

B. Power Clean - 1.1.1.1 x 3.   Rest 2 minutes x 3. Rest 10s
Beginners take from Hang
+

CoreFit

AMRAP in 6 minutes
3 burpees
4 hanging leg raises
10 calories on Airdyne


CrossFIt

 6 rounds NOT FOR TIME:   For technique and best effort.
   4 L-ups
   15 walking lunges.