North Raleigh CrossFit: 11/22/16

Strength

Hang Clean (knee) + Push Jerk
1×5 @ 65%, rest 90 seconds
1×5 @ 70%, rest 90 seconds
1×5 @ 75%, rest 90 seconds
1×5 @ 70%

Conditioning

4 Min Max Effort: Burpee Box Jump Overs (24/20)
1 min rest
3 Min Max Effort: Power Cleans (155/105)
45 second rest
2 Min Max Effort: Wallballs (20/14)
30 second rest
1 Min Max Effort: Pull-ups