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WOD 20170605

4
Jun

WOD 20170605

CrossFit

Strength
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Strict Chin Up-Grip Pull-Ups x 10-12 reps
Rest 3 minutes

Metcon
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)


Base Camp

Strength
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Strict Chin Up-Grip Pull-Ups x 10-12 reps
Rest 3 minutes

Metcon
Three rounds for time of:
250 Meter Row
10 Hang Power Cleans
20 Air Squats

2 min rest between each set

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