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11/13/13 Wednesday: CrossFit CSA WOD

A) 3 Rounds, not for time, for quality:

5 pistols each leg

1 Rope Climb (please begin with your butt on the ground, feet cannot touch the ground, but can grasp rope as soon as you’re able)

40 Double Unders


B) 2 assignments with “Clean Complex”

Power Clean -> Hang Power Clean -> Hang Squat Clean -> Squat Clean (no putting bar down)

1. 15 minutes to Find Heaviest possible weight

2. Perform Clean Complex sequence every minute on the minute, for 10 minutes, with 75% of your max weight.


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