Friday

So many 1st rope climbs today!! Great work today

everyone!

Skill:
Cleans
The set up of a deadlift vs. the set up of a clean

"Don't be a Jerk"
Complex
1 Deadlift
1 Power Clean
1 Jerk

115#/65# start weight. Every set increase by 10# until failure
**The transition between deadlift and power clean is NOT touch and go. You must reset into a CLEAN set up. The CLEAN set up is NOT the same as a DEADLIFT set up.

Cash Out
Choose 1:
30 GHD Sit Ups
30 V-ups or
30 Weighted Russian Twist with 2 sec pause at center of each rep

NEWS:
CrossFit Kids 6-10 starts on Saturday! 9am! :)
Aug 3rd We will be CLOSED for 31 Heroes event taking place at Waterside in Norfolk