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“CrossFit”
A.
Crash and Burn 17.1 Partner WOD
For time;
30 Box jump over- while partner holds top of deadlift
30 Deadlifts 70/50
30 Box jump over – while partner holds onto front rack
20 Hang power cleans 50/40
30 Box jump over – while partner holds onto barbell overhead
10 Shoulder to overhead 40/30

*weights for rx are 100/70, 80/60, 60/40
*pair must change weights themselves

“Weightlifting”
A.
6 Sets
2 Power clean 90% of power clean

B.
4 Sets
3 Clean pulls @ 90%

C.
5 Sets
1 Front squat 75-80%

D.
5 Sets
5 Back extensions weighted

E.
5 Sets
40 Calories on Airbike
1m rest between sets

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