10-30-11

Warm Up

Barbell complex:

4 sets increase weight, run to fire hydrant and back between rounds

5 burpee deadlift
3 burpee squat cleans
1 burpee squat clean thrusters

Strength:

1. Find 1 Rep Max Strict Press

2. Find 3 Rep Max Bench Press

WOD :

Grace:

30 Clean and Jerks

-Do at 80% of your PR time

Sprints:

250m 90%
Rest 3 min
500m 85%
Rest 4 min
500m 100%

CrossFit Mean Streets
Downtown LA

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