North Raleigh CrossFit: 03/10/15

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Strength

Alternating EMOM 10:

Even: 1 Three Position Clean (floor, hang, power position)
Odd: 20 Seconds of Hollow Position Holds

Note: Begin at 60% of Clean and add weight each set.  Goal is heavier than last week.

Skill

10 Minutes to work on two gymnastics skills of your choice.  Alternate movements every 2 minutes

Conditioning

3 rounds for reps of:

1:00 ME Burpees
1:00 ME Front Rack Weighted Lunges (115/75)

Note: The lunges are  not walking lunges. Step up and step back.