Tuesday – Recovery… or is it?

Crossfit Mount Kisco – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner – 21 Minutes

15 S2OH 95/65 lb.

12 Hang Power Clean 95/65 lb.

9 Calorie Row

6 Box Jump Over 24/20″

3 Synchro T2B

* Alternating Movements

* Unbroken Barbell Work (5 Burp prenalty)

* While one partner works, other partner holds a 32/24kg KB in 1 hand per movement. No switching hands.

* If one partner stops their assignment the other must stop as well

* Dropped KB is 5 Burpee penalty. Placing KB on floor with care is 0 Burpee penalty.

* Broken Barbell Work results in 5 Burpee Penalty. (Scale correctly)

Weightlifting

OLY – Barbell Cycle

Every :90 x15 Rounds

Power Clean

Tng Squat Clean

Front Squat

2 Split Jerks

Building from 135/95 lb.

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