Friday 12.21.18 - CrossFit

A. 18 minute EMOM of Rowing, Deadlifts, Hang Power Cleans, and Wall Ball Shots

Every 3 minute for 18 minutes (3 rounds):
Minutes 1 – 3
– Row 300/250 meters
– 12 Deadlifts @ 70/47.5 kg
– 9 Hang Power Cleans @ 70/47.5 kg
– Max Wall Ball Shots @ 9/6 kg
Minutes 4 – 6
– Rest for 3 minutes
At the end of round 3 – Rest for 5 minutes before starting Part B

B. Power Clean 1RM

Within 10 minutes:
1 Power Clean @ 100%
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