1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

WOD Tuesday 12-2-2014

"Strengthen Your Brothers"

WOD Tuesday 12-2-2014

Warm up
2min Band Pull-aparts
6min AMRAP of:
5 Medball Cleans
5 pushups
5 knees to elbows
15 double unders

20 min Power Clean Progression:
3×3 High Hang Clean + Front Squat
3×2 Mid knee Clean + Front Squat
3×1 Full Clean + Front Squat

“Ghost Ride”
1K Row – all out hammer the gas pedal.
A partner will let you know 500m and finish only. You will not have a monitor.

Not For Time / with a partner:
60 Toes to Bar
50 2 count Grasshoppers
40 Deadlifts with clean weight/overhand