121119
CrossFit Beyond Parallel – CrossFit
Weightlifting
Hang Clean (10:00 to build to a tough double)
can be squat or power
Strength
deficit deadlift (tough set of 2 on a 45# plate)
Metcon
Metcon (Time)
3 rounds for time
20 cal row
16 walking lunges 24/16 kb in each hand (farmers carry)
12 FR squats
rest 1:00