Strength/Skill:
8min/6min
Hang Power & Squat Clean
Squat Clean
(Focus on speed under the bar)
Conditioning:
10min AMRAP
*10 Alt. Front/Back Squats 135/95
**5 to 10 Pull-Ups
20 DU
*Alternate each round Front and Back Squats
**scale rep range to perform pull-ups unbroken for the first 6min
A CHALLENGE TO YOU:
Monday-Saturday as many times as you like attempt….
For Time:
250m Row
Top 2 male times will be added together and coach Ross must row 500m faster!
Top 2 female times will be added together and coach Kayla from CrossFit Ridgeline must row 500m faster!
Top male and female 250m times get free new CrossFit Threefold Shirts!!
