WOD 07.05.18 “

“HAPPY BIRTHDAY GRETA”

CROSSFIT CLASS:
Weightlifting:
Every 90″x8 btw 70/90% 1RM Clean&Jerk (scaled EMOM)
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
then
Amrap 20
5 Wall climb (scaled 10 burpees)
10 Box jump (tall) 70/60 kg
5 Barbell Complex 70/50 kg*
*1 Deadlift + 1 Power Clean + 1 Front Squat + 1 FR Rack reverse lunge 1 dx + 1 sx

AEROBIC CAPACITY CLASS:
8 Round of:
40 DU (40″ Single under)
30/20 Cal row
20 Mountain Climbers
10 Burpees Broad Jump
cap time 40 min