North Raleigh CrossFit: 03/24/15

Strength

Alternating EMOM for 10:00:

1) Three Position Clean (floor, hang, power position)*

*Begin at 60% of 1RM Clean and add weight each minute. If a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

2) 6-10 Clapping or Dynamic Push-ups

Skill

10 minutes to work on 2 gymnastic skills of your choice.  Alternate between movements every 2 minutes.

Conditioning

21-15-9
Thrusters (95/95)
Toes-To-Bar