SATURDAY

CrossFit WOD:

5 rds:

3 power cleans 135#/105# RX+155#/125#

6 burpees

3 power cleans

12 air squats

200 meter run

LEVEL 1:

5 rds:

6 burpees

10 box jumps 

12 air squats

200 meter run

WEIGHTLIFTING/OLY @ 10 am

1. bench press 10 @ 70%

8 @ 75%

6 @ 80%

4 @ 85%

2. Bent over row

5 x 5

3. hang squat snatch + squat snatch

1 + 1 x 5