09/26/16

25
Sep

09/26/16

**Alamo City Barbell Club will begin holding Weightlifting classes on Tuesday 9/27/16! Classes will be held on Tuesdays and Thursdays from 5:30-7:30pm and Saturdays 8:30-10:30am. Contact Rudy Elizondo at rudy@alamocitycrossfit.com for more info or to sign up.

 

Lift

Life
Every two minutes, for 20 Minutes (10 sets):
1 Clean Dealdlift + 1 Hang Power clean + 2 Front Squats

Fitness
Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean + Clean

Metcon

Life & Fitness

For time:
Row 500 Meters

When the clock reaches 4 minutes…

For time:
30 Dumbbell Man-Makers

*Note two separate times

Accessory

super set x 3 sets
one arm DB row x 10 reps

band pull aparts x max reps rest 1 minute

then
100 ab mat situps

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