22-04-2019 CrossFit YiQi

YiQi – CrossFit

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Warm-up

2-3 Rounds:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats/Back Squats

5 Yoga Push-Ups

10 Air Squats

Weightlifting

Gymnastics

3-4 Rounds in 12:00…

3 Squat Cleans

15-20 Plate Sit-Ups

immediately into;

1:00 Plank

*Rest as needed

Squat Clean

Power Clean

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Rx – 61/43kg

Posted in: WOD