Thursday 4/6/17

CrossFit BattleCry – CrossFit

Warm-up

3 rounds

100 m run

15 Pull ups

15 Push ups

Skill Work

Clean Imitation Complex

3 sets @ 50%BW or 50% Lift. Whichever is less

Ground to Knee, Ground to Clean Pull, Ground to Pwr Clean, Ground to Full Clean, Power Jerk, Split Jerk

Metcon

Napoleon D. (Time)

21 Hang power cleans

3 Rope climbs

15 Hang power cleans

2 Rope climbs

9 Hang power cleans

1 Rope climb

Rx 95/65

Rx+ 135/95, legless rope climbs

*12 min cap