Chris Kross

Done once already (about a year ago) ~ HERE

Today we get after a bit of Grip-Intensity and focus!

Warm-Up
2 Rnds ~
250m Row
5 Spidey & Reach
10 Scap Retractions
15 Abmat Sit Ups
30 single Unders

BB Warm-Up

1 Rnd ~
10 D/U
5 Power Cleans (light wt.)
10 D/U
5 TTB

1 Rnd ~
15 D/U
3 Power Cleans (wk wt.)
15 D/U
3 TTB

CRISS CROSS
AMRAP in 15min:
30 D/U (60 Singles)
15 Power Cleans (115/80)
30 D/U
15 Toes to Bar

Row Conditioning
4 Rnds (for Cals)
1min Work : 20s Rest
40s Work : 40s Rest
20s Work : 1min Rest

Daliege ~ 4 Rnds + 4 PC
Stan ~ got it done...no idea on Rnds
tb ~ 5 Rnds + 6 D/U / 50-48-47-48 Cals (breakdown below)
CC Rnd Splits =  2:30/5:15/8:31/12:00/14:54
CC PC breakdown = 8-7 / 6-5-4 / 6-6-3 / 6-6-3 / 3-3-3-3-3
CC TTB breakdown = 10-5 / 10-5 / 10-5 / 5-5-5 / 15UB
Row Splits by 60s-40s-20s
23-17-10
24-15-9
24-14-9
25-15-8
By not going too hard on the 60s rnd, I was able to increase my 40 & 20 cals...
Notice the 60s cals were up by 1 and 2, but the 40s and 20s went down...
Should have planned better...

Fiat Voluntas Tua