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Monday December 17th

16
Dec

Monday December 17th

otb burpees at Boulder CrossFit

strength:

Every :30 seconds x 14 rounds =

1 heavy clean and jerk at about 70% of your 1 rm

conditioning:

“Revolver”

10 deadlifts 95/65/45#

1 round of Cindy

10 power cleans 95/65/45#

1 round of Cindy

10 front squats

1 round of Cindy

10 push presses

1 round of Cindy

“Cindy” = 5 pull ups, 10 push ups, 15 air squats

4:00PM Comp WOD:

“Belly Flop”
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

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