WOD

North Raleigh CrossFit: 05/05/17

Strength 

20 min to work up to a heavy Deadlift single

Conditioning

AMRAP 10:
30 Double Unders
15 Power Snatches (75/55)
*Compare conditioning to 09/19/16

Cash Out

4 Rounds:
15 seconds hollow rock holds
15 seconds superman holds

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North Raleigh CrossFit: 04/29/17

Conditioning

-Partner Workout-

AMRAP 8:
2 OHS (135/95)
2 CTB
4 OHS (135/95)
4 CTB
6 OHS (139/95)
6 CTB
8 OHS (135/95)
8 OHS
**add 2 reps each set until time runs out. 1 bar per team unless guy/girl team**

Rest 3 min

6 min to find max Full Clean + 2 Front Squat
**1 bar per team unless guy/girl team**

Rest 2 min

50 Burpees (6 in target)
50 Box Jump Overs (24/20)
50 Burpees (6 in target)

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