131206 ~ Angie's Complex Death!

Good luck to all of the Canucks who are competing in the Tidal Team Showdown on Saturday December 7th at Tidal CrossFit: 1919b Leslie St, (building is north of the Second Cup, right at the end of the red brick building).  First WOD starts at 9am!!  Come on out and cheer on Team Canuck!!

Strength

12 min to find a 1RM of the following complex:

Deadlift

High Hang Power Clean

Front Squat

Hang Squat Clean (above the knee)

Press

Split Jerk

Conditioning:

"Angie's Complex Death"

Complete the following for total # of reps.

With a 5 minute running clock complete:

5 Complexes @ 75% Above

AMRAP Pullups

rest 1 min

With a 4 minute running clock complete:

4 Complexes @ 75% Above

AMRAP Pushups

rest 1 min

With a 3 minute running clock complete

3 Complexes @ 75% above

AMRAP ABmat Situps

rest 1 min

With a 2 minute running clock complete

2 Complexes @ 75% above

AMRAP Squats

Rest 1 min

1 min AMRAP Hang Power Clean @ 75% Above

Cash Out:

1000m row for time!

 

 

 

 

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