Friday 11.09.18 - CrossFit

A. Hang Clean 10 x 1

Within 10 minutes:
Hang Clean
– 10 sets of 1 rep
Rest as needed

Use a EMOM timer for part A

B. 15 minute AMRAP of Assault Bike, GHD Sit-Ups, and Hang Cleans

As Many Rounds and Reps as possible in 15 minutes:
– Assault Bike 1000 meters
– 20 GHD Sit-Ups
– 10 Hang Cleans @ 60%

Use 60% of part A

C. D-Ball Hold 1 x 180 %bodyweight

D-Ball Hold for 3 minutes @ 100% bodyweight
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