North Raleigh CrossFit: 05/13/15

Strength

1) 15 minutes to work on Clean technique from all three positions – Hip, knee, floor. 5 minutes at each position.

2) Front Squat:
5×3 @ 70%, rest 90 sec

Conditioning

21-15-9
Burpees to 6 in target
Box Jump Over (20/24)

Midline

3×30 seconds plank hold – 15 second rest