3.11.17

 In W.O.D.

CrossFit Mayday – CrossFit

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Clean Complex (75% 1 RM)

Clean Pull + Clean + Jerk

Clean Deadlift (90% 1 RM of Clean)

1st Pull (Lift Off)

*Pull Hips Through

Front Squat (70% 1 RM of FS)

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes

8 Toes to Bar

12 Box Jumps

8 Deadlifts 115/75
L1: straight leg med ball sit ups; 12”/ 2×45# plates; 55/35#

Scaled: hanging leg raises; 16/12”; 65/45#

Rx+ 24/20:; 135/955#

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