CF WOD:
Strength: (20min)
-Power Clean + Hang Clean (Pause)
Perform PC and then lower back to pos. 2, pause 5 sec, perform hang clean
70% of 1 RM C&J
4×1 Rep
-Touch and Go Box Squat
4×3 Reps
-Push Press
50% of 1RM C&J
4×3 Rep
-Single Arm DB Row
3×10 Reps each arm
-Neutral Grip DB Press
3×10 Reps
…
B.AMRAP 6 min:
10 Pull-Ups
15 Push Press (115/75 lbs)
20 Kettlebell Swings (24/16 kg)
*Rest 2 minutes, and when the clock reaches 8:00 complete the following…
C.AMRAP 6 minutes of:
Run 800 Meters
20 Toes to Bar
Max Reps of Push-Ups