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10 Rounds for Time (8/9/17)

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GROUP CLASS WORKOUT

Warm Up:
90 second PVC front rack stretch
3 Rounds:
5 hang power cleans
5 strict press
10 Russian kettlebell swings

Strength: Clean and Jerk (every 1:20)
Strength: 8×2 @75-80%
Technique: moderate weight
adv.: squat clean and jerk

MetCon:
CrossFit:
10 Rounds
12 wall balls (20#/14#)
12 calorie bike
*22 minute time cap

CrossFit Lean:
10 Rounds
15 V-Ups
12 calorie row
10 single arm kettlebell/dumbbell thruster (35#/20#, alternate each rounds)
*22 minute time cap
*One round left arm, next round right arm