CrossFit WOD 11-4-15

Fitness	Performance
Every 2 Minutes for 10 Minutes	In 10 Minutes Work to a Heavy Clean + Split Jerk(1+3)
Back Squat 5,4,3,2,1 (RPE 90%)	Then In 8 Minutes work to a Heavy Clean + Push Jerk (1+2)
Max Pull Ups (If you don’t have pull ups, do 3 slow negatives)	Then In 6 Minutes work to a Heavy Clean + Push Press (1+1)

“Diane”	“Diane”
21-15-9	21-15-9
Deadlift 225lbs/155lbs	Deadlift 225lbs/155lbs
Handstand Push Ups	Handstand Push Ups

	Then:
	4 Rounds For Time of:
	20 Cal Assault Bike
	20 Cal Row
	2 Minutes Rest

Fitness