Darren@CrossfitCDI.com | CALL US 717-881-6901
2560 Eastern Blvd York, PA 17402
14 Minute AMRAP:
5 Muscle Ups
7 Cleans
90 Double Unders
4 x 12 Weighted GHD Hip Extensions
“Fight Gone Bad’ish”
Three rounds, Five minutes each with One minute rest between each round. One minute per movement before immediately moving on to the next. The goal is total reps.
Wall …
15 Minutes of Heavy Cleans
2 Rounds for time:
10 KB Power Clean and Jerk (Right Arm)
10 KB Power Clean and Jerk (Left Arm)
10 Walkouts
(1 minute of rest after the first 2 …
4×3 Back Squat same wt
10 Minute cap
3 Burpees
7 Dead Hang Pull-ups
21 DU’s 3/1
GHD’s 4×5
12 Minute AMRAP
6 Deadlift
8 Hand Release Push-ups
10 Box Jumps
60 T2B
60 Hollow Body Rocks
5 Wallball
1 Shuttle Run
10 Wallball
5 Shuttle Runs
20 Wallball
10 Shuttle Runs
40 Wallball
20 Wallball
