CrossFit08844

3 Jan 2014

Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists

2 sets:
3 x Hang Power Clean (Hips)
3 x Front Squat
3 x Hang Power Clean (Knees)
3 x Front Squat
3 x Power Clean
3 x Front Squat

Dynamic Stretch b/w sets

Strength: Power Clean
Build to a touch and go 3RM in 20 minutes
65,95,115,135,155(f)

WOD

5 rounds for time:
10 Power Cleans (95#)
10 Hand Release Push Ups

Time: 9 minutes 5 seconds