WOD 03.10.18

CROSSFIT CLASS:
Weightlifting:
Emom 10
Hang Clean + Clean + Jerk (start at 65% 1rm)
Conditioning:
3 rounds of
Amrap 5 – 2 min rest
500 mt row (max 2’30”)
then
max rounds of:
10 Jumping lunges
10 HR Push ups

WEIGHTLIFTING CLASS:
A) C&J
2×3 60% – 2×3 70% – 4×2 80%/90% (every 90″)
B) Clean High Pull
5×3 100% (%C&J) every 90″
C) Strength:
5+5 Lunges heavy (31X2)
15 mt Death March 15 (DB)
15 GHD Sit ups