WOD 31.10.18

CROSSFIT CLASS:
5 sets every 2 min of:
3 Front Squat @75%-85% 1RM
8/12 DB/KB Bent over row
Conditioning:
21-15-9
Toes to bar
KB American Swing 32/24 kg
into
9-15-21
Thruster 43/30 kg
Chest to bar
*tim cap 15

CROSSFIT WEIGHTLIFTING:
Warm up: 10 Turkish get up
Clean and jerk:
3 3 3 3 2 2 2 2 1 1 1 1 every 90″
Strength:
Back squat 5-4-3-2
Filly press 5 5 5 5
Sorenson 1′ 1′ 1′ 1′