800m run / 21 OH squats 40/25 / 15 pull ups / 400m run / 21 front squats 40/25 / 15 pull ups / 200m run 21 back squats 40/25 / 15 pull ups
Strength:
Split Jerk 2,2,2,2,2
Met Con:
3 rds
15 Overhead squats 60/42.5kg
50 Double unders
Finisher:
50 sit ups
CrossFit Rugby:
Strength:
Hang Power Clean – For 10 mins complete 3 Reps @ 70% of 1RM power clean on the minute every minute
Within 4 mins of finishing complete 3 attempts at Triple Broad Jump.
Watch one here -http://www.youtube.com/watch?v=-s1OT6qmFys&feature=player_embedded
Met Con: 4 Rds for time
10 Power Snatches 45/30
10 Side to Side Cone Touches
10 Burpee Jackels 24/16kg
60secs active rest