Thursday the 9th

I.
3 Rounds
13 Push-ups
13 KB Swings 53/35#
Run 100m

II.
6×3 Power clean to split jerk
Start @70% of Power Clean max and work up

III.
100 wall-ball shots 20/14″
50 push-ups
*Time cap: 7 minutes

THEN, beginning at 7:00:

4 Rounds
14 one-legged squats, alternating
14  power cleans 115/80#
*Time cap 10 minutes(17 minutes on the clock)

IV.
3 Rounds
100m Backward Run
10 Broad Jumps

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Filed under coaching, crossfit, crossfit affiliate, crossfit government island, metcon, Olympic Weightlifting, strength & conditioning, WOD

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