November 23, 2012 By Leave a Comment

FRIDAY 11/23

BASICS

5 rounds for time;

200 meter run

20 walking lunges

40 squat

CROSSFIT

1.  Clean and Jerk
Work up to a heavy single in 10 minutes

2. Back Squat
work up to a heavy single in 10 minutes

3.  For Time:
2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups

Note: No rest between rounds.  One bar, strip the weight.

Filed Under: November 2012, WOD

Speak Your Mind

*