May 23, 2014

Posted by on May 23, 2014 in WOD's | Comments Off

12 Mins to establish 3RM Hang Clean

1X3 @95%, 1X3 @90% (1:30 rest between drop sets)

then

12 Minute AMRAP

10 Hang Power Cleans (155/105)

20 Deadlifts (same bar and weight)

30 KB Overhead Walking Lunges (53/35, 1 KB, 15 in each hand)

 

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109