CrossFit Sierra Nevada – CrossFit

10 Min 1 Rep Max HC (Weight)

work up to 1 rep Max Hang Clean

10–1 HC, 1–10PU Run (Time)

10-9-8-7-6-5-4-3-2-1

Hang Clean 65-70% Max

1-2-3-4-5-6-7-8-9-10

Pull-Ups

400M Run or 500M Row every 5 Minutes

ABS- 3 rounds 30 Reps RAD (No Measure)

3 Rounds

30 Rocky

30 Arnold

30 Danise