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“CrossFit”

WU-(10:00)
4:00 – 100m Shuttles on 10 sec rest, or Row/AD 20 sec easy + 20 sec extra easy
+
2 sets, 6-8 reps each:
Spider Man Lunges
RDL
High Hang Clean
Thruster

A. Front Squat – 10, 3, 8, 3, 6, 3 on 2:00 Rest
B. 20:00 AMRAP:
9 Power Cleans (145#/100#)
15 Wall Balls
21 Ab-Mat Sit-ups

Earlier Event: December 1
“CrossFit”
Later Event: December 3
“CrossFit”