Workout of the Day

Friday Happy Birthday Rich!!! |

08 Sep, 2017

Bear Republic CrossFit – CrossFit

Back Squat (10-8-6-4-2 )

Add Weight Each Set

Record Set Of 2

Metcon (Time)

Rich’s Bday Workout

For Time

30/20 Cal Bike Buy IN

into

3 Rounds

9T2B

8 Power Cleans 225/155

then

30/20 Cal Bike Buy Out

*Power Cleans should feel heavy

here are some weight modification ideas

RX 225/155

L3 205/135

L2 185/115

L1 155/105

New Athlete 135 or less/ 85 or less

*If there are not enough bikes in class

subs for 30/20 cal bike are:

-600 m run

-40/30 Cal Row