WOD

CFM – CrossFit Premium

a)
Every 90 seconds for 9 min
1 high hang power clean
1 hang power clean
1 low hang power clean

b) for time
200 m run
25 power clean and jerk (40/30)
400 m run
25 power clean and jerk (60/40)
200 m run

Basic CrossFit
a)
Gymnastics

b)
Amrap 6 min
200m run
20 wallballs

rest 2 min

Amrap 6 min
20 burpee
15 toes to bar / kness to ellbow