Wednesday 5/30/2018

Warm Up / Mobility:   EMOM for 4 min

Even- 5 Burpee + 10 Lunges

Odd- 5 Jumping Squats + 10 KBS

Strength: 

Hang Clean- 3@40%, 3@50%, 3@60%, 3@70%, 2@80%, 1@85%, 1@88%

Front Squat- 3RM with 2 second pause

WOD

6 Min AMRAP

3 Power Cleans at 70% 1RM

10 Wall Balls (20/14)

---Rest 2 Min---

6 Min AMRAP

2 Squat Cleans at 70% 

*Use same weight for both AMRAPS.  

*Record each workout seperatly

10 T2B

Extra Credit

3 x 20 Weighted stepups to 20in box

CrossFit Heights