Post

03
DEC
2017

Monday 12/04/17 L&C Bootcamp


CrossFit Owasso – Lean&Clean Bootcamp

Warm-up

Warm-up (No Measure)

AMRAP 6:00

Row 300m

10 RDLs

10 Push Presses

All done with an empty bar

-Mobilize for clean and jerk-

Weightlifting

Metcon (Weight)

Every 90sec X 10

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk

*increasing each round

Metcon

Metcon (Time)

4 Rounds

6 Goblet squats

12 KBS

24 Hollow rocks

24 DU

12 Front rack reverse lunges

6 Thrusters

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