CrossFit:
A. Hang power clean + jerk skill work
1. Burg warmup
2. cycling reps- transition from overhead back to rack hang and from overhead to hang
B. AMRAP 7 min: ascending ladder
1 Hang Power Clean and Jerk, 1 box jump
2 HPCJ, 2 box jumps
3 HPCJ, 3 box jumps…
QuickFit:
AMRAP 7 min:
2 DB thrusters
2 Ring rows
4 DB thrusters
4 ring rows
6 DB Thrusters
6 ring rows
and so on…
