4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
-Banded Front Rack Stretch
1)Front Squat 101
2)Hang Power Clean Progression
3)Wall Ball 101
10 min AMRAP:
15 Wall Balls
10 Hang Cleans
For time:
400M Row
30 OH Plate Lunges 45/25
20 C2B
100 DU
20 Burpees
30 KB OH Squat 50/35
400M Row
from CrossFit Wig Wag http://bit.ly/2S24dq0
via IFTTT
Clean Complex
2 Hang Cleans + 1 Clean + 2 Front Squats
Build to a heavy complex for today.
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump 24/20
10-9-8-7-6-5-4-3-2-1
Single Arm KB Thruster 50/35
CrossFit Wig Wag 