Wednesday 160127

  1. Strength
    A. 3×1 Squat Clean at 90%
    B. 3×2 Push Press at 85%
    C. 3×3 Overhead Squat at 80%

  2. Row Conditioning
    25 Calorie Row
    25 Box Jumps, 24/20
    20 Calorie Row
    20 Box Jumps, 24/20
    15 Calorie Row
    15 Box Jumps, 24/20
    10 Calorie Row
    10 Box Jumps, 24/20

    Extra work
    100 Handstand shoulder taps for time

    3 Round NOT for time of:
    10 L-sit Pull ups
    10 Hand-release push-ups with feet on 2 45# plates

Programming modified from Ben Bergeron's CompTrain

20160127  CrossFit Craft Squat Clean Push Press Overhead Squat Row Box Jump