Thursday.September 28.2017

CROSSFIT
3 Rounds
10 Single Arm High Pulls (each arm)
10 Single Arm Strict Press (each arm) [30 sec hold on last rep]
10 Weighted Box Step Ups (each leg)
(Partition left and right as needed but finish one movement before moving on)

WOD (T)

Minute 0:00-5:00
30 OHS (135/95)

Minute 5:00-10:00
30 Touch n' Go Power Cleans (135/95)

Minute 10:00-15:00
30 Shoulder to Overhead (135/95)

Minute 15:00-20:00
AMRAP 5
5 Toes to Bar
5 Box Jumps (24/20)

INTENT:
The intervals are meant to give you plenty of rest between movements.
Keep good form and do the 30 reps for each movement in 3 sets or fewer.