161019 ~ Cement Mixer

Let's Go Blue Jays!!! Hard work and a no quit attitude got the Jays a big win in last night's game...it reminds me a lot like CrossFit....if you just put in the work...and keep on pushing even when things aren't going your way......your Wins will come!

Let's Go Blue Jays!!!

Strength:

Front squat:

Every 90s x 11min

5 @ 65%

5 @ 75%

5+ @ 85%

Then…

Pause Squat

Every 2 min x 4 min

3 x 5 @ 65%

Conditioning:

“Cement Mixer”

Every 3 min x 7 Rounds

400m Run

ME Hang Power Snatch (115/85#)

 Score = Total HPS

 **3s pause in the hole**

Cash Out:

Mobilize & Socialize!!

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