Captain Crunch

CrossFit WOD - IMG_7770“Captain Crunch”

Teams of 2  AMRAP in 20 minutes:      30 Lateral Barbell Burpees      30 Chest to Bar Pull-Ups      30 Power Cleans Power Clean weight increases each round. Round 1 – 135/95 Round 2 – 155/105 Round 3 – 185/135 Round 4 – 205/145 Round 5 – AMRAP at 225/155

Strength WOD -  Work up to 1 Rep Max Clean and Jerk

Comp Squad ExtrasIMG_7774 1. Conditioning 5min Row, 2:30 rest 4 min Row, 2:00 rest 3 min Row, 1:30 rest 2 min Row, 1 min rest 1 min Row

2. 20-Rep Benchmark 20 Muscle ups for time

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Daily WODTara RossComment