Sunday - 161125

CrossFit W.O.D:
Strength:
13min Build up to heavy set:
1 Cluster
1 Thruster

Metcon:
9min AMRAP of:
10-12-14-16..
Front Squat (#50/35)
Box Jump overs

-1min Rest-

9min AMRAP of:
20 KB Russian Swing (#32/24)
1-2-3-4-5…
Wall walk

CrossFit Strength:
Part A:
Pause Back Squat
4-4-4-3-3-3
*3 Sec on bottom

Part B:
4 sets:
8 Good morning (light weight-with bar)
+
8-10 Dual DB Romanian Deadlift
*1-1.5min rest between set

Metcon:
6min EMOM of:
min1- Max Dual DB Snatch (#22.5/15x2)
min2- Max weighted plate Push-ups (#10/5)