WOD 20.09.17

CrossFit Class
WL:
Clean Squat 3 3 3 3 3 every 90″ max load
Metcon:
4 RFT
5 Muscle Ups (5 Pull ups – 5 Ring dip)
10 Squat Cleans 60/43 kg
20 Box Jumps 60/50 cm

Aerobic Capacity
Row (aerobic)
10 Round of:
1′ at moderate
1′ at easy
rest 2′
Amrap 7 burpess broad jump
rest 2′
10 Round of:
15″ at fast
45″ at easy