151104 - CrossFit

Warm-up
3 rounds
25 double-unders
10 lunging PVC pass thrus
10 PVC overhead squats

1. EMOM 7:
   Clean deadlift
   Hang squat clean with pause at the bottom
   Alternating front rack lunge
2. 750m row then:
   3 rounds
   10 hang squat cleans
       B. M:75 F:55
       I. M:95 F:65
       A. M:115 F:75
   7 front squats
   5 thrusters
   200m run