Workout Of The Day- Friday 171208

Black River CrossFit Programme Blue Panther
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Workout Of The Day- Friday 171208

Part A:

Build up to a heavy complex

1 power clean

1 hang squat clean

1 jerk

*black do split jerk

Red:

1 power clean

1 front squat

1 push press

Part B:

Every 90s for 5 rounds:

Run to fence and back, then…

Amrap hang squat cleans@

(135/105)/ (115/75) ( Kb front squat x2)

*90s rest after each round

*aim is to not put the bar down when doing cleans

*score is cleans every round

*max effort every round