Black Widow

CrossFit Granada Hills – CrossFit

Warm-up

KB Mobility

then…

2 Rounds:

10 Birdpickers

10 Goblet Squats

10 KB Push Press

10 KB Rows

Weightlifting

EMOTM 9:

2 Power Cleans +2 Push Jerks
Build to a Heavy 2+2

Metcon (AMRAP – Reps)

EMOTM 15:

15/10 Cal Row

150M Run

Max KB Clean & Press

Performance:

KB C&P: (53/35)

Fitness:

KB C&P: (35/26)

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Posted on June 7, 2016 in CrossFit

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