Friday WOD

Friday CrossFit 09/18/15

A. Back Squat 1 x 2 @ 85%, 1 x 2 @ 90%, 1 x AMAP @ 95%

B. Every 3 minutes, on the minute, for 15 minutes complete:

“The Shankle Complex”

[1 Clean DL + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks]

C. Accessory

Isometric holds

3 sets at 90% max effort

chin above bar (supinated grip)
rest the 60-90 seconds between sets

then:

3 sets

wall sit

single leg left :30
single leg right :30