WOD 11-9-17

[fusion_text]A. Floor Press 8-8-8-8 @ 21×1 tempo

• build weight

B. “Run from the Nasty Girls”

3 Rounds:

Run 400m

50 Squats

7 Muscle Ups

10 Hang Power Cleans (60/40)

OR

If you did Throwdown:

@ Recovery Pace

EMOM x 24-30 mins

min 1 – Jog 100-200m

min 2- 15 Russian Swings

min 3 – Row 30s

min 4 – 30-45s Jump Rope

min 5 – 30-45s Plank

min 6 – 30s Push Ups[/fusion_text][youtube id=”https://www.youtube.com/results?search_query=hang+power+clean+crossfit” width=”600″ height=”350″ autoplay=”no” api_params=”” class=””][/youtube]