North Raleigh CrossFit: 12/04/2017
December 3, 2017
New strength cycle - Day 1!
Strength
Back Squat:
6x2 @ 80%, rest 90 seconds
Conditioning
"Black and Blue"
5 Rounds:
10 Power Cleans (135/95)
10 Burpees
*15 min time cap
Cash Out
4 min accumulative plank hold. Time stops if you drop or pause to change positions.
* You may hold from forearms, straight arms, sides.
* Keep a tight core.
* Shoulders, hips, and ankles in line.
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