CrossFit_KiloCrush-228

ATHLETE

A. Every 90 seconds for 12 minutes:

2 Squat Clean & Jerks @ 80%*

*New CrossFitters can do Hang Squat Clean + Jerk OR Hang Clean + Front Squat + Jerk

B. 100 Overhead Lunges For Time (95/65)(75/45)(Plate)

C. Optional Cashout: 30 Barbell Rollouts + 30 Barbell Situps

COMPETITOR

A. Running Clock…
Minutes 1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time, 95/65

B.  Conditioning
4 Rounds:
30 Calorie Row, 1 Minute Rest between sets

C. Midline
3 Supersets of:
10 Barbell Rollouts
10 Glute Ham Raises