#crossfitcrowntown night

A post shared by Nicole (@bnalong) on



Every 2 minutes x 15 sets of:
1-3 = Clean Pulls x 3 reps
4-6 = Hang Power Clean x 3 reps
7-9 = Front Squat x 3 reps
10-12 = Split Jerk x 3 reps
13-15 = Back Squat x 3 repsYour score is the heaviest load you successfully lifted for each movement added up


Max cals in remaining time of SHRED zone cardio


A. 3 x 30 Dumbbell Pullover
B. 3 x 20 Matador Dips
C. 4 x 10 Lower Ab Foam Roll Drill



“Repeat Offender”
10 minute AMRAP of:
20 KBS, Blue/Pink
20 Goblet Squats
20 Toes to Bar- rest 5 minutes

10 minute AMRAP of:
10 KBS, Blue/Pink
10 Goblet Squats
10 Toes to Bar


Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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