Tuesday - 160724

CrossFit WOD:
Strength:
15min build up load for the complex:
Power Clean + Front Squat + Hang Squat Clean + Front Squat (1+2+1+1)

Metcon:
3 Rounds for time:
Row 500/400m
40 Situps
15 DB Clean and Jerks (#22.5/15,x2)

Endrance:
AMRAP in 38min of:
Run 800m
40 Back Extensions
40 Situps
40 Plate Overhead Walking Lunges (#15/10)