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