North Raleigh CrossFit: 07/26/16

Strength

Every 90 Seconds for 8 Rounds:
1 Power Clean – Start at 60% and increase weight each round. If you fail, drop 5-10lbs and finish there.

Conditioning

“Death By” Thrusters and KBS:

On minute 1 perform 1 Thruster (95/65) and 1 KBS (24/16kg)
On minute 2 perform 2 Thrusters (95/65) and 2 KBS (24/16kg)
On minute 3 perform 3 Thrusters (95/65) and 3 KBS (24/16kg)
On minute 4 perform 4 Thrusters (95/65) and 4 KBS (24/16kg)

Continue until the clock catches you…

*We did a version of this workout on 11/04/15, but the Thrusters and KBS were in opposite order.

Midline

2 min ME Double Unders
2 min rest
2 min ME Double Unders