Monday 1/8/18 - Down & Up


MAIN WOD

M-1: Clean

1) 8:00 to find a Heavy Single

--2:00 Transition--

2) 12 Sets of 1 every 0:30 @ 80-85% of today's heaviest lift.

M-2: 5 Rounds, Each For Time:

15 Toes-to-Bar

12 Burpees

9 Dumbbell Thrusters, 50#/35#

2:00 Rest

TIMECAP: 24:00

L2: Hanging Straight Leg Raises, 35/20#

L1: 12/9/6 Reps, Tuck ups, 20/10#

Extra Credit:

Back Squat

5x8, use 90-95% of last week’s heaviest set

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ashley@crossfitfargo.com
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