CrossFit:

Strength:

20 Rep Back Squat

Weighted Ring Dips
3-3-3

WOD:

As many rounds as possible in 6 mins of:
5 Hang Power Cleans 65 lbs
2 15 ft Rope Climbs

WhipCON:

One Minute all out then rest 30 sec, switch stations each minute.

5 Rounds

1: Alt toe tap top of a 20″ box
2: Pushup, roll 360 degrees, Pushup
3: One arm dumbbell push press (switch every 8 reps, while keeping other one at shoulder)
4: broad jump over 4 12 inch hurdles

CrossFit Mean Streets
Downtown Los Angeles

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