Happy Monday!!
WEEK 6
*** This weekend we are headed to ATL for "DRUNK MURPH"...great cause including beer and CrossFit... join us.. let me know if want to come compete or just cheer and hang out with us!
A. Build to a Heavy single CLEAN in 10 minutes
B. 3 sets; 2x clean pull, 1x clean @ 85% of above (rest 3 min)
C. 3 sets; BAR ON BACK HOLD for 10 seconds @ 125% of BS (rest 90 sec)
+
5 Rounds of:
3 Power cleans @ 80% of 1RM
2 Rope climbs (scale= lay on back, pull up to feet with rope x 5)
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