Crossfit 213 Downtown Los Angeles WOD 3/23/17

Thursday:

Warm-up: Hip Mobility & Glute Activation + Clean Barbell Technique

Strength/Skill:

10 Minute EMOM of:

2 REPS of the “213 Clean Complex” (RX:115/75) (INT:95/55)

2 Power Cleans + 1 Hang Squat Clean + 3 Jerks = 1 Rep

Metcon:

For time:

15 Handstand Push-Ups

15 Squat Snatches (RX:95/65lbs) (INT:75/55)

15 Handstand Push-Ups

12 Snatches

15 Handstand Push-Ups

9 Snatches

15 Handstand Push-Ups

6 Snatches

15 Handstand Push-Ups

3 Snatches

Time Cap = 14 Minutes