Friday.February 3.2017

1. Crossfit/Open Prep 

 

30-20-10 

 

Clean and Jerk (95/65) 

Box Jump (24/20) 

 

Goal =  7 mins (12 min cap) 

 

2. Open Prep 

 

EMOM x 5 Mins

 

Guys-12 calorie Row 

Ladies- 9 Calorie Row 

 

Go right into the next EMOM 

 

EMOM x 5 Mins 

 

Guys- 15 Calorie Row 

Ladies- 12 Calorie Row 

 

EMOM x 5 mins 

 

Guys-18 Calorie Row 

Ladies-15 Calorie Row 

 

.......continue going up by 3's every 5 mins until failure