North Raleigh CrossFit: 02/18/15

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Strength

Alternating EMOM for 10:00

Even: 1 Three Position Clean (floor, hang, high hang)
Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. Try to add 10+ lbs. to last week.

Odd: 30 second plank hold

Conditioning

4 Rounds:

1 min Row for ME Calories
30 Seconds Rest
1 min ME Burpees
30 Seconds Rest
1 min ME Wallballs (20/14)
30 Seconds Rest
1 min ME Russian KB Swings (32/24kg)
60 Seconds Rest