WOD: 9/29/17

Crossfit 

EMOM for 8 minutes complete the following: 

3 Hang squat Cleans 

2 Push Press 

(keep it light!)

 

For time complete 3 rounds of the following:

7 Front Squats (165/115)

5 Power Cleans (same weight)

7 Burpee Box Jumps (30/24)

 

Close-out - 4 x 100 foot waiters carries (50 with one arm/50 with the other) 

 

Strength 

A1. Power Cleans: 3 - 3 - 3  (Work up to a heavy triple for the day)

B1. Sumo Deadlift: 3 sets of 5 (no percentages for this lift today!)

C1. 1 and 1/4 pause front squats: 4 sets of 4 (Pause 2 counts in the 1/4 position)

C2 - Hang Snatch High Pull: 4 sets of 6 reps 

Close-out -  4 x 100 foot waiters carries (50 with one arm/ 50 with the other)