Friday, November 4th, 2016

CrossFit Prince George – WOD

Strength

Hang Power Clean

7 X 2 @ 75% of 1RM

*perform a set every 1:30*

WOD

Metcon (Time)

” The Ben Rogers ”

For Time:

800m Run

50 Hang Power Cleans (115/75)

600m Run

30 Hang Power Cleans (155/105

400m Run

10 Hang Power Cleans

(185/125)

Core

Core Work

4 rds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 sec. Hollow Rock Hold

– Rest 1 min betw

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