North Raleigh CrossFit: 02/23/16

ryan

Strength

Every 60 seconds for 10 sets: 1 Jerk at 80%

Skill

8 minutes to work on pull-ups. You may work on only the kip (the swing), kipping pull-ups, butterfly pull-ups, CTB, rope pull-ups, or strict. Work with a partner. One person works while the other person coaches. Rotate every 2 minutes.

Conditioning

3 Rounds:
15 HSPUs
9 Hang Squat Cleans (185/125)

NOTE: Since this is heavy you have scaling options
155/105 = Scaled 1
135/95 = Scaled 2
Anything else = Scaled 3

Extra credit

Windshield Wipers with Barbell
3×8 (4 each side).