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CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

8/21/17

WARM-UP: 3 ROUNDS

200M, RUN

100' FRONT RACK YOKE CARRY OR HEAVY KBs

3-5, STRICT PULL-UPS

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BUILD TO A ONE REP MAX CLEAN N' JERK (12-15min)

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FOR TIME: 20, CLEAN N' JERKS @ 75% (10min cap)

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(FROM MIN 0-7:)

21, PULL-UPS

50, DOUBLE UNDERS

15, PULL-UPS

30, DOUBLE UNDERS

9, PULL-UPS

10, DOUBLE UNDERS

 

(FROM MIN 7-14:)

21, HANDSTAND PUSH-UPS

21, DB SNATCHES #50/35

15, HANDSTAND PUSH-UPS

15, DB SNATCHES #50/35

9, HANDSTAND PUSH-UPS

9, DB SNATCHES #50/35

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400M, SANDBAG CARRY

CrossFit Journal: The Performance-Based Lifestyle Resource