Explosive Strength
Strength
3 Position Clean (x3 Rounds: 60%+10#+10#)
Squat Clean from Floor, Below Knee, Above Knee + Jerk
Strength
Clean Pull (5×5 build across + micro band)
WOD
“R5”
CrossFit R5 opened on 8.17.13
13min AMRAP
17 Hang Snatches (45,35)
8 Pull Ups
EMOM -complete 5 Burpees
**Score total reps, do not include burpees
13min AMRAP
17 Hang Snatches (45,35)
8 Pull Ups
EMOM -complete 5 Burpees
**Score total reps, do not include burpees
Midline
3 x Max reps Unbroken Sit Ups with feet anchored
Finisher/Recovery
4min Tabata Assault Bike
4min Tabata Row
4min Tabata Row