Fri 11- 11- 2016

Posted on Nov 10, 16

Warm Up:

run or row
3 rounds
empty bar
10 DL
10 muscle cleans
10 front squats
Skill:
Clean Complex
Hang Power Clean+
Power Clean+
Squat Clean+
OHS
WOD:
16 min AMRAP
2 Power Cleans 205/155
4 DL
6 BJs 30/24

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.