CrossFit Asheville

Strength/Skill Work: Single support hang power clean

WOD

3 Rounds of:

40 seconds max rep pull-ups

20 seconds rest

40 seconds max rep ball slams

20 seconds rest

40 seconds max rep double arm kettlebell thrusters (45/35lbs)

20 seconds rest

40 seconds max rep ball slams (14/10lbs)

20 seconds rest

1 minute rest

Post total reps and modifications to comments.

Please remember to wear Red on Fridays for Project [...]

Kelly pressing high to fully open her shoulders.

Strength/Skill Work: Push-press

WOD

AMRAP in 15 minutes of:

30 double unders

20 deadlifts

10 front squats

Use ~50% of max front squat not to exceed 135/95lbs.  The same bar is used for both the deadlifts and the front squats.  If  and only if you are unable to do double unders sub 90 [...]