Monday 6/18/18

 Warm Up / Mobility:  EMOM for 4 min

Even- 5 x 2 lunges + squat to box jump

Odd- 45 sec plank hold

Strength:

Hang Clean 40%/3,50%/3,60%/3, 75%/3×2,80%/2, 85%/1, 90%/1×2

Fr. Squat 1RM paused 3 sec


WOD

For time 

20-18-16-14-12-10-8-6-4-2 Wall ball (20m/14w)

10-9-8-7-6-5-4-3-2-1  T2B

*15 min time cap

 

Extra Credit

3 x 20 step back lunges

CrossFit Heights