11/4/2016
Monday 11 April 2016 '11/4/2016'

SPORT

1. front squat 5-3-2-2 every 1:30 min

2. in 7 min amrap of this ladder, 1 power clean, 1 burpee, 2-2, 3-3, 4-4……..

ADVANCE

1. 2014 crossfit games 21-15-9 complex

For time:
8 deadlifts – 7 cleans – 6 snatches
8 pull-ups – 7 chest-to-bar pull-ups – 6 bar muscle-ups
6 deadlifts – 5 cleans  – 4 snatches
6 pull-ups – 5 chest-to-bar pull-ups – 4 bar muscle-ups
4 deadlifts – 3 cleans – 2 snatches
4 pull-ups – 3 chest-to-bar pull-ups – 2 bar muscle-ups

weight on bars 55/35kg elite, 40/25kg skale

Time Cap: 10 min

2. for time:

40 burpees-80 double unders

30 burpees-60 double unders

20 burpees-40 double unders

10 burpees-20 double unders

time cap: 12 min