Wednesday

CrossFit

Strength

Exercise: Hang Power Clean/lbs
Reps: 2-4-6-8-10-8-6-4-2
Comment: Rest approx. 1:00-2:00 minutes between sets
*You should feel fresh for each set
*Work on linking smooth reps with big sets and heavy loads

Metcon

Death by;
KB swings (full overhead)
1- KB swing on minute 1
2- minute 2
3- minute 3
4
5

*score minutes/rounds and reps, comment load used

20 minute CAP
If you fail before 20 minutes, start over with 1 and finish 20 minutes total

Result Type: AMRAP
Male Rx: 53 lbs
Female Rx: 35 lbs