“CrossFit”

WU-(10:00)
4:00 – Run 100m on 10 sec rest/ AD, or Row – 20 easy/20 extra easy
+
2 sets, 5 reps each
High Hang Power Clean
Front Squat
Hang Clean
Press

A. 3 Pos Clean – (Hip, Mid, Floor) 1+1+1, every 90 sec x 10 sets (15:00)
B. 5 sets, FT:
12 T2B
9 Box Jumps (24”/20”)
6 KB Single Arm Push Press/Arm (55#/35#) 

December 10
“CrossFit”
December 12
“CrossFit”