SATURDAY

CrossFit WOD:

10 kb swings 53#/35# Rx+ 70#/44#

10 pull ups RX+ C2B

250 m row or 200 meter run

20 kb swings

20 pull ups

500 meter row or 400 meter run

30 kb swings

30 pull ups

800 meter row or 600 meter run

WEIGHTLIFTING/OLY

clean complex 

1. 1 clean pull + 1 hang squat clean + 1 front squat + 1 split jerk

work up to a max 1 + 1 + 1 + 1

2.Deadlift 75% x 5 , 85% x 3 95% x 1

3.Core:

superset:10 barbell rollouts; 20 cross chops w db or kb

Check out this video on the cross chop …