Crossfit 213 Downtown Los Angeles WOD 8/10/16

Wednesday:

Warm-up:

    Hip + Shoulder mobility/Glute and Core Activation

Strength/Skill:

Find a Heavy set of:

    Clean from Floor + Front Squat + Hang Clean + Push Jerk

Metcon:

12AMRAP

    X7 Push Jerks (RX: 115/85) (INT: 95/65)

    X9 Front Squats (RX: 115/85) (INT: 95/65)

    X30 Double-Under's

-then (no rest)-

1AMRAP of:

    UnBroken Hang Power Cleans @ (RX:115/85) (INT:95/65)

*Notes: You only get ONE unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.