North Raleigh CrossFit: 05/14/16

Strength

15 Minutes to work up to a heavy Snatch single.

Conditioning

Run 100m
9 Front Squats @ 75% of Clean (must come from ground)
Run 200
7 Front Squats
Run 300
5 Front Squats
Run 400
3 Front Squats

Cashout
15 tire flips with a smaller tire
or
5 partner tire flips a larger tires.