1 Mile Time Trial
CF 1
20 min AMRAP
10 Burpees
10 Sit-Ups
10 MB Cleans
50 Single Unders
Rest 30 seconds after each round
How to Stretch On-the-Go
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Good morning…i see the assassins have failed
November 12, 2012
CF 2
BSQ 85% x3 x 5
Competition Track
Push Press 76% x3 x 5
Snatch Pull 96% x3 x 5
GHD sit-ups 3 x 15
Legless rope climbs or hand ladder x 5
Fitness Track
15 min cap
7 attempts of 1 set of the following complex for a max weight:
4 Deadlifts
2 Hang Power Cleans
1 Push Jerk
(no letting go once bar is off the ground)
1 Mile Time Trial
CF 1
20 min AMRAP
10 Burpees
10 Sit-Ups
10 MB Cleans
50 Single Unders
Rest 30 seconds after each round
1 Mile Time Trial
CF 1
20 min AMRAP
10 Burpees
10 Sit-Ups
10 MB Cleans
50 Single Unders
Rest 30 seconds after each round
