WOD

6 Rounds, each round for time:

3 Minutes to complete

12/8 Cal Assault Bike

20yd dash to your bar

10 Hang Power Clean @ 135/95

L3: if you can hit a higher weight than is prescribed without breaking more than once, build from 135/95 through the last 5 rounds.  :)

 

Homework - Before Class

Accumulate 10 Rope Climbs, no jump.  Count the number of clinches to the top.  Goal = 2 or fewer clinches.  1 is ideal for anyone with a reach of 7.5 ft or more

Homework - After Class

15 Minutes on the Rower @ heart rate of 130-140 ... easy talking pace with a damper of 7 or 8

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource