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CrossFit WOD 11-4-15

3
Nov

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