CrossFit Federal Hill is Closed This weekend 26th and 27th for a Level 2
STRENGTH WOD
Take 15 minutes Work up to a heavy load in this complex
then do 5 sets at that weight
Power Clean + Hang Clean + Front Squat
WOD
_____ Double Unders
7 Power Cleans
7 Front Squats
7 Squat Cleans
3 Rounds
Fitness: (70 Doubles) or 100 Singles 95/65
Performance:(80 Doubles) (115/75)
Open: (90 Doubles) 135/95
Athletes: Use the complex to find your weak point. Then you know what to work on. The workout should be challenging to keep unbroken. The heart rate will be super high, but the reps and rounds are short. Work to keep things under control.
