06/05/17

4
Jun

06/05/17

Monday

Happy Anniversary to Alamo City Crossfit!

Here is the very first workout programmed at Alamo City. ENJOY!

Lift
Power Clean Technique then:
Beginners – working on doubles with reset ea rep
(Weight that allows bar feed back but works tech.)
Intermidiate and Advanced do:
Work up to 2 Heavy Singles

Metcon (Time)
BUY IN: 100 Double Unders
3 HSPU or 9 Hand Release Push Ups
3 Power Cleans (rx165/115)(int135/95)(beg.95/65)
9 HSPU or 15 Hand Release Push Ups
6 Power Cleans
15 HSPU or 21 Hand Release Push Ups
9 Power Cleans
21 HSPU or 27 Hand Release Push Ups
12 Power Cleans

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