Ryan & Janel

PART I:  Official CrossFit Warmup

3 Rounds and 10 Reps Each of

Samson Stretch, OHS w/ PVC, Butterfly Sit-up, GHD Back Extension, Push-ups

PART II:  Strength  

15 Min Clock Alternating Between

Building to a Heavy Squat Clean

3 Strict Pull-ups Hardest Scale Possible

PART II:   Strength & Conditioning

4 Min Clock

500/350m Row

135/45 Front Squats, Max Reps

Rest 3 Min

4 Min Clock

500/350

135/35 Power Cleans, Max Reps

Rest 3 Min

4 Min Clock

500/350m Row

95/35 Thrusters, Max Reps