QuickFit

16´AMRAP

200m Row
1 Round farmers walk
15 Burpees

 

Skill Module - Deadlift

Deadlift
Sumo deadlift high pull
Kettle bell swing

 

CrossFit 

Skill / Strength: hang power clean
do 3 hang power clean and 1 jerk.
You got 10' to work on technique
Work in groups of 2.

Conditioning: 15' AMRAP of:
5 hang power clean and jerk
25 air squat

Light: 15/20kg - HPC + push press
Rx: 30/45kg
Advanced: 40/60kg

by Louie

 

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