Wednesday Jan 14 CrossFit WOD

Warm up

Strength/Skill: 5min review of Kipping for the Pull up

EMOTM 4mins

3 Hang Power Cleans

Met Con: Option #1 (20min Amrap)

10 Cleans 135/85
15 Burpee Box Jump Overs
20 Wall Ball

Option #2 (20min Amrap - Teams of 2)

30 Lateral Burpees over Bar
30 CTB Pull ups
30 Power Cleans (weight goes up as follows)
135/95
155/105
185/125
205/145
AMRAP 225/155