WOD – 11-13-17

Crossfit Elect….

Strength
Every 1:30 sec for 12 min
Set 1: 3 full cleans + 1 jerk @ 60% #165
Sets 2&3: 3 full cleans + 1 jerk @ 70% #175
Sets 4&5: 2 full cleans + 1 jerk @ 80% #185
Sets 6-8 : 1 full clean + 1 jerk 85% #195

Metcon: 15 Min cap

5 rounds for time
250 meter row
10 Wall balls 30/20
10 pull ups

13:03

WOD – 11-9-17

Crossfit Elect…

20 min AMRAP
20 cal row
20 abmat situps w wallball #20
20 box jumps 24″
20 airsquats w #20 wallball
20 hrpu

REST 10 Mins

10 min AMRAP
10 cal row
10 abmat situps w wallball #20
10 box jumps 24″
10 airsquats w #20 wallball
10 hrpu

—————————————-
3 rnds + 10 cals
rest
3 rnds + 10 abmats