September 14, 2018 – CrossFit

A. 2 Clean Grip Deadlifts + 2 Clean Pulls + 1 Clean 10 x 1

Every 2 minutes, for 20 minutes (10 sets):
2 Clean Grip Deadlifts + 2 Clean Pulls + 1 Clean

Final clean can be power or squat.

B. 18 minute EMOM of Running and Assault Bike

Every 3 minute for 18 minutes (3 rounds):
Minutes 1 – 3
Run 400 meters
Max Calories of Assault Bike
Minutes 4 – 6
Rest for 3 minutes

Sub Rowing for AB. There is a work rest ratio of 1:1. Go hard and get as many calories as possible. Larger Athletes use the Assault Bike/C2

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