Friday August 19th 2016

XS CrossFit – General CrossFit

Weightlifting

Deadlift – Hang Cln – Jerk Complex

Work up to the heaviest weight possible for the following unbroken complex:

-3 Deadlift

-2 Hang Squat Cleans

-1 Jerk

Metcon

Metcon (Time)

For Time:

-100 Double unders

-50 Wall Ball Shots (20/14#)

-40 Abmat Sit-ups

-30 Pull-ups

-20 Handstand Push-ups

-10 Tire Flip jump Throughs