CrossFit WOD 1/31/17

DON’T FORGET TO SIGN UP FOR THE CF OPEN!!!!

Strength:
Clean EMOM:
EMOM for 5 min:
1 Power Clean
1 Squat Clean
**pick a load and stay with it

Rest 2 min

Every other min for 12 min
1 Squat Clean
1 Hang Squat Clean
1 Squat Clean
**increase weight each set as form allows

WOD:
Every min on the min complete both:
10 Wall Balls (20/14)(14/12)(12/10)
AND
10 Russian KB swings(70/53)(53/44)(44/35)

Advanced: 15 min
Intermediate: 12 min
Beginner: 10 min

Posted in Workout of Day