WOD: Saturday 3/10/2015

***Come and try CrossFit for FREE at our regular 9am class and/or at our 10am Barbell class. All ages and fitness levels welcome. See you there!!!***

Strict Pull Ups
8 - 8 - 8 - 8

Strict Ring Dips
10 - 10 - 10 - 10

then:

5 Rounds for Time:
12 Bar-Facing Burpees
12 Front Rack Alternating Lunges

12 Min Cap

Post times to comments.

Endurance
Complete the following for max efforts:
7mins Burpee Box Overs (20''/24'')
Rest 3mins
7mins Power Cleans (30kg/40kg)
Rest 3mins
7mins Row/Assault Bike for Calories
Rest 3mins
7mins Farmers Carry for max distance (16kg/24kg)

Barbell
High Hang Clean + Mid Hang Clean + Low Hang Clean: 50%, 60%, 70%, 2 x 80%, 90%, 95%
Alternate Between:
1) Front Squat: 6 x 5
2) Split Jerk: 6 x 3