Wednesday - 191125

CrossFit W.O.D:
Strength:
12min Build heavy set:
2 Power Clean- Touch & go

Metcon:
5 Rounds For time:
15 Dual DB Hang Squat Clean (#22.5/15x2)
10 Dual DB Step-overs (#22.5/15x2)
15 Burpees

CrossFit Strength:
Part A:
Pendlay Row
4-4-3-3-2-2

Part B:
3-4 Sets of:
8 Dual DB/KB Arnold press
+
40-60 Sec Sandbag Hold
*1-1.5min Rest between set

Metcon:
4 Rounds For time:
4 Front Squat (#80/50)
8 Strict pull ups
8 Burpees over bar