Friday WOD

FRIDAY CROSSFIT 05/04/18

A. Skill Work

Toes to Bar progressions

B. Bench Press (4 x 3 (climbing))

4 sets of 3 reps

then:

amrap @ -15%

C. SPORT:

AMRAP x 9 minutes

7 power clean, 165#/115#
7 toes to bar
30 double-unders
rest 30 seconds

GRIND:

AMRAP x 9 minutes

10 dumbbell power cleans
10 box jumps
10 v-ups

rest 30 seconds

db clean- one head of the dumbbells must touch the floor.

choose a weight for your db power cleans that you can do unbroken.

scale- sandbag clean