In CrossFit Daily Workout

FITNESS

Three rounds for time of :

80 single-unders
30 wall ball shots (10’/9’ target), 14#/10#
20 med ball cleans (14#/10#)
20 hand lifts*

*These will be executed from handstand against wall or from hollow position w/both hands on wall.

PERFORMANCE

Three rounds for time of :

40 double-unders
30 wall ball shots (10’/9’ target), 20#/14#
20 med ball cleans (20#/14#)
10 yard handstand walk

Olympic Weightlifting

Power Snatch

2 x 2 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%

Clean and Jerk

2 x 2 @ 75%
2 x 2 @ 80%
2 x 2 @ 85%

Back Squat

1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%
1 x 5 @ 90%