Monday the 1st

16(NCM)

I.
3 Rounds
10 Hand release push-ups
10 Bike calories
10 Hang power clean 95/65#

II.
AMRAP(10)
7 Squat cleans 155/110#
30 Double-unders

III.
AMRAP (3) x 3
8 Hang power snatch 115/75#
9 HSPU
10 Shoulder to OH 115/75#
Rest 1 Minute (between amraps)

IV. 
7 Rounds
10 Bike calories
10 Calorie row
Rest 30s

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Filed under amrap, crossfit, metcon, WOD

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