Thursday the 23rd

8787

I.
Run 1 Mile

II.
7×2 Power clean to split jerk – Start @70% of Power Clean max and work up

III.
3 Rounds
15 Bar Facing Burpees
15 Hang Power Cleans 150/105#
45 Wallballs 20/14#

IV.
30 Calorie Bike
7 Strict C2B
rest :30
24 Calorie Bike
7 Strict Ring Dips
rest :30
18 Calorie Bike
5 Strict C2B
rest :30
12 Calorie Bike
5 Strict Ring Dips
rest :30
6 Calorie Bike
2 Strict C2B + 2 Strict Ring Dip

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Filed under crossfit, fitness, metcon, Oly, Olympic Weightlifting, strength & conditioning, WOD

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