Friday

Mid Cities Hustle – Strength & Conditioning – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

10 minute warm up

Just a barbell (45/35)

15 hang cleans

15 strict presses

15 overhead squats

Back Rack Lunge (6×4)

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar