Wednesday

 In WOD

Great State CrossFit – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

30 Mountain Climbers

20 Lateral Jumps Over the Bar

10 Burpees

Into…

2 ROUNDS

10 Deadlifts

8/8 Elbow Punches

6 FR Lunges

4 Front Squats

Strength

Metcon (Weight)

EVERY 1:30 FOR 6 SETS*

1 Paused Clean Deadlift**

2 High Hang Power Clean

*Increase weight each set. Keep weight moderate.

**Pause for :02 above knee then continue the lift.

Workout

Metcon (Time)

5 ROUNDS FOR TIME

7 Hang Power Clean (115/75)

14 Front Rack Lunges

42 Double Unders

-12:00 Cap-

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