Crossfit 11AM Class WOD

15 Minute Warm-Up:

Squat Therapy

Med Ball Clean Warm-up 20/14

Med Ball Clean Game

Part I: 10 Minutes Build to Challenging

1 Hang Squat Clean + 1 Front Squat + Thruster 

Scales:  Hang Power Clean or Dumbells

Part II: Conditioning 

14 Minute Team AMRAP

Partner According to Like Abilities

10 Box Jump Overs

AMRAP Hang Squat Clean + Front Squat + Thruster (95/65)

Rest

"If Andy, Kristie and G are partners

Garrett starts resting

Andy starts set of 10 box jump overs

Kristie performs AMRAP Hang Squat Clean + Front Squat + Thruster

When Andy the "pacer" completes 10 box jump overs we all switch. I.e. Garrett performs box jump overs, Andy performs AMRAP, K rests.

Each person keeps a running total of the number of HSC, FS and Thrusters they do.  Every rep = 1 point.  The three teammates add their score together at the end.

Box Jump Scale:  Step Up and Overs, Box Jump Over Step Downs

Partner Stretches