monday at CFA

Monday AM at 6:00 I dragged myself to the old standby workout session at CrossFit Asheville, a workout combining push-press, box jumps, kettlebell swings, and finishing with a high-rep barbell metcon including hang power cleans, front squats, and push presses again.

Push-Press: 4 x 45 / 4 x 75 / 4 x 95 / 4 x 115 / 4 x 125 / 4 x 145

Box Jumps 5 x 24″ / 5 x 28″ / 5 x 30″ / 5 x 32″ / 5 x 34″ / 5 x 36″

Kettlebell Swings (American style with 3 second pause at top): 2 x 5 x 24kg / 1 x 5 x 28kg / 1 x 5 x 32 kg

7 rounds of: 3 hang power cleans, 3 front squats, 3 push press x 115 lbs, with 30 second rest between rounds. Unsure of total time. Somewhere in the middle, not last. Does the actual time matter?


Let me know what you think...