CrossFit Asheville

Strength/Skill: Power clean

WOD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 total rounds.   The stations are:

10m Shuttle sprint (Out and back is 1 point)
Kettlebell sumo deadlift high-pull: (53/35lbs)
Single arm kettlebell squat clean (53/35lbs)
Push-ups
GHD sit-ups

The clock [...]

David opening the hips to push weight overhead.

Strength/Skill Work: Kipping Pull-up Progression -or- if you have your kipping pull-up complete 3 attempts of max rep kipping pull-ups (without ripping your hands!)

WOD

5 Rounds for time of:

400m or 200m Run

15 Thrusters (Fran weight,70% of thruster 5RM not to [...]