Skill: 30 GHD's
500m Row for time
WOD:
5 Rounds -20 min time cap!!!
5 Power Cleans (70% 1RM)
10 GI Janes
15 KB Swings (35/53)
10 DB Snatches (35/50)
5 Power Cleans (")
1 min REST
THIS IS IT: Cleans try based on 70% one rep max. We are still Deloading, looking to get round done in about 4 mins!!! If it's taking you five minutes or longer please reduce your weight! Last 2 mins-no rest!!!
Skill 30 Rocks Overhead Squats 4x6 @ 70-75% 1RM WOD 3 Rounds of- 2 min stations: Ring Push ups Power Clean to OH (75/115 Box Step ups w/ Plate (25/35)
Don't forget to sign up for the Ringer Run! It will be held Thursday June 15th at 7pm. And be sure to join the CrossFit Elation team when you register. Sign up here: https://runsignup.com/Race/Registe
WOD Buy in: 1 rd Abstractor 16 min AMRAP 1,2,3,4,... Tire Flips Ground to overhead (65/95) Overhead Squats *3 Burpees after each set Cash Out: 30 (Any) upper Abs