Tuesday February 11th, 2014

CoreFit:

For time:
21-15-9
Goblet Squat - moderate weight
Box Jumps
+

Rest 7 Minutes
+

For Time of the following:
5 Minute Max Airdyne Calories

*max sure to note which Airdyne model you used. *

CrossFit

A. Power Clean build to a max in 10mins.  Warm up first. Start your 10 min clock when you get to 50% of current 1RM. 

rest 3mins

B. Power Clean amrap 4 mins at  90% of A.

rest as needed

4 min AMRAP
8 clean and jerks 95/65#
35 DU

Notes:
- start clock at 40-50% of 1rm
- record score for battery tester
- do not hold back on 4 minute AMRAP
- compare to Jan 21st.