/var/www/html/wp-content/themes/Divi/single.php 101615 | CrossFit Penance
Robert showing off his brute strength with a 150lb sandbag carry! 

Robert showing off his brute strength with a 150lb sandbag carry! 

We are currently working on bringing in “workout tracking software” that will allow you to keep track of your progress on your own athlete profile! Hoping to have this in place next week!

101615-

FITNESS:

1) 20 min AMRAP-

3x Power Cleans (135/95)

3x Front Squat

3x Push Jerk

*this is meant to be a heavy complex.

>Extra- Weighted Planks 4x 20 seconds

PERFORMANCE:

1) Bench Press x 5’s

     -use the same hand placement as Push Press.            [-:28]

2) 7 Rounds for Time-

3x Clapping Push Ups

7x Pull Ups (strict if possible)

21x Double Unders

>Extra- Body Rows 3x 5-10 w/ 3 sec hold at the bar.