steve

Main – CrossFit Group WOD

Hope everyone had an amazing long weekend!

Once again, get signed up in the next day or two for Saturday’s Biometric testing.

Warm-up (No Measure)

3 Rounds Not For Time Of

20 Squats
10 Lunges
10 Ring Rows
10 Push ups
100m Run

Hang Clean (5 5 3 3 2 1 1 )

If you have good squatting mechanics, squat clean, if not power clean

11122013 – Bangers (AMRAP – Rounds)

7 Min AMRAP

4 Hang Squat Clean @ 165# / 105#
6 Burpees
Fitness and Performance Scale Loading and Hang Power Clean