150923 - CrossFit

Warm-up
400m Farmer's walk 1KB, DB, or Axle in each hand. M:55 F:35
10 toes to bar
10 EB hang power cleans
10 EB hang squat cleans

Strength
EMOM 7:
Bear complex: Power clean, front squat, press/push press, back squat, press/push press, front rack. Add weight as appropriate. 

WOD
Tabata Triathlon
8 rounds each of :20 all-out work, :10 rest of:
Row
AirDyne
Death by 10 meters