Great fun with MP CrossFit and Vertical CrossFit friends!

 

 

Strength WOD:

Perform the following for quality (20 minute cap):

Front Squat

Warm-up: 10, 8, 6 rep, gradual weight increase

5 @ 60% 1RM Clean

5 @ 70% 1RM Clean

5 @ 80% 1RM Clean

 

 

Speed WOD:

21-18-15-12-9 rep rounds of:

Deadlifts (50% of 1RM)

Slammers (12/8)

 

For Time

 

 

Post weights used and time to comments