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 [...]

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 single unders per round.  Post total rounds plus [...]