Clinton Hill – CROSSFIT
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Strength / Skill
Shoulder Press (70% x 3, 80% x 3, 90% x 3+)
**You Must get More than 3 reps on your final set.
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Unless you are new to the program and have not established your numbers yet please come to class with your numbers ready to go!
*The magic of this program happens in the LAST set, the failure set; so stay focused and push hard when the going gets tough.
Metcon (AMRAP – Reps)
In front of a 12 minute clock perform:
1 minute of rowing (cals)
1 minute of KBS (24/16kg)
2 minutes of rowing (cals)
2 minutes of KBS
3 minutes of rowing (cals)
3 minutes of KBS
Score: total KBS reps and total calories
Metcon (No Measure)
3 x 1min Plank Hold