Friday 11.8.17
CrossFit Front Squat Build to a heavy single in 12 minutes
AMRAP 6 20 double unders 10 thrusters @ 35/25kg 5 pull ups
Rest 3 minutes
AMRAP 6 10 box jumps @ 24/20" 10 hang power clean @ 52.5/35kg 10 burpees
Rest 3 minutes
AMRAP 6 100m run 10 deadlifts @ 100/70kg 15 wall balls @ 9/6kg
Rest 1 minute
AMRAP 2 Row for max cal
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Olympic Lifting
12 minutes to establish snatch grip deadlift 3RM
12 minutes to establish heavy single high hang power snatch
12 minutes to establish heavy set of the complex: 1 power snatch + 2 overhead squats