FANTASTIC Friday!

CrossFit Denham Springs – CrossFit

Partner WOD Saturday morning at 8:30am. Wake up and get your butt to the gym and sweat it out with the Saturday crew.

Clean + Hang Clean Complex (4 sets of 3 @65%)

Increase 5-10# from last week. You can drop bar after you do the first clean + hang clean

Back Squat (4 sets of 6@65%)

Increase 5-10# from last weeks weight.

Metcon (AMRAP – Rounds and Reps)

Death by Clean and Jerk (135/95#)

1st min- 1 rep

2nd min – 2 reps

3rd min- 3 reps

Continue going until you cant finish the reps in a full minute

*All athletes will do 8 rds. Once you can’t finish a round. Take a break, then finish all the other rounds with speed.

Metcon (AMRAP – Rounds and Reps)

**Extra credit**

Death by Burpees

1st min- 1 rep

2nd min – 2 reps

3rd min- 3 reps

Continue going until you cant finish the reps in a full minute

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