Friday

CrossFit Health:
SpeedWork
-Power Clean
5x3
Power Work
-Full Clean
3x2

Wod 10 Min Cap
60- D/Unders/ 120 singles
20- S2Oh 115/75
120- D/Unders/ 240 singles
20- S2oh
60- D/Unders / 120singles
Remaining time:
Burpee O Bar


CrossFit PERFORMANCE
Shankle Complex: Work to Max
3- C/Pulls with Shrugs
1-  Hang Clean
2- Jerk

3 Rounds SLOW
20metre OH Lunge 75/55 (1 Lap)
3 Skin the cat
20metre Rev Bear Crawl (1 Lap)
6 Strict Toe To Bar
20 HS Walk 0r 20 KHSPU


MAX EFFORT:
5x150m Row
Rest 2mins per Row