1. Warm up
2. Skill practise: clean
3. Conditioning; four rounds of:
(a) As many rounds as possible in 3 mins of:
60/40 kg deadlift, 3 reps
60/40 kg hang power clean, 3 reps
60/40 kg front squat, 3 reps
60/40 kg push jerk, 3 reps
(b) Rest, 60 s
Continue each round where you finished the last, i.e. think of it as one 16 minute AMRAP with a minutes break every fourth minute.
4. Recovery
Update on 2012-04-12 20:35 by CrossFit Harrogate
