Monday July 7, 2014

Posted on Jul 6, 2014 | 0 comments

Hope everyone had an amazing long holiday weekend! Back to business!! :)

 

Strength:

In 12 Minutes:

work up to a heavy set of the following complex:

Hang Power Clean + Hang Squat Clean + Front Squat

 

WOD: (Courtesy of NorCal CrossFit)

20 Minute AMRAP:

3 Hang Power Cleans 185#/125#

6 STRICT Ring Dips

9 Box Jumps 30″/24″

27 Double Unders

 

CF MELT:

15 Minute AMRAP:

10 Ball Slams

20 Jump Lunges

Run 250m

REST 5 MIN

15 Minute AMRAP:

Row 250m

10 Burpees over the Rower

20 Jump Squats