WEDNESDAY WORKLOAD

cleanpull.jpg

8/30/17 WEDNESDAY CROSSFIT

A. Hang Power Clean + Front Squat + Push Jerk ([3+2+1] x 4 @ 60% of Clean)

B. Clean Pull (3x3 @ 90%)

C. Metcon (Weight)

2 Sets:
5 DB/KB Split Squats + 30 second body weight hold e. side

D. Metcon (Time)

Teams of 3-5:

200/100 Cal Bike

*one person always running shuttle