CrossFit08844

1 July 2013

Warmup

3 sets: Empty Bar

3 x Hang Power Clean
3 x Front Squat
3 x Hang Squat Clean
3 x Thruster
3 x Squat Clean Thruster

Kipping Pullup Progression b/w sets

Prep

Squat Clean Thrusters
3 sets of 3-5 reps in 10min

Build to weight used in workout

Men: 135, 115, 95, 85
Women: 95, 85, 65, 55

Training

60 Wall Balls (20#)
50 KB Swings (55#)
40 Box Jumps (24in)
30 CTB Pull Ups
20 Squat Clean Thrusters (95#)

Time: 33 minutes 14 seconds