Tuesday 20/10/15 WOD CrossFit Widnes

Strength

12 mins to establist a Heavy 5RM Front Squat

Then

6 mins to build to 50% of your 1RM Hang Squat Clean

Then

EMOM 7 Mins

3 x High Hang Squat Clean

adding 5% load to barbell each round

WOD

AMRAP in 10 Mins

5 x CTB Pullups

10 x Clap Pushups

15 x Jump Squats