WOD 07102014

Main – CrossFit

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Olympic Lifting

2 Cleans + 1 Jerk

Clean Deadlift

Metcon

Metcon (Time)

6 Rounds for time of:

5 Glute Ham Raise*

10 Box Jumps (24/20″)

10 Push Press @ 60% of 5RM

*GHR (tempo 2-1-2, 2 sec down, 1 sec pause, 2 sec up)

*sub glute ham raise for Good mornings or straight leg deadlift

Strength

best if done before WOD after Olys

Dumbell Row

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