11/4/13 WOD

Main – CrossFit

Power Clean (5×2)

Clean (5×2 *comp only*)

Hang Clean (3×3 (70% of Clean 1RM)- *comp only*)

Metcon

Lurong Paleo Challenge 2013 WOD 1 (Time)

18 min cap
WBS (20lb/14lb) (20lb/14lb) (12lb/10lb)
Deadlift (115/75lb) (105/65lb) (85/55lb)
Box Jump (24/20in) (20/16in) (16/12in)
Level 3-1 (step ups are allowed)
21-18-15-12-9-6-3