WOD – CrossFit Boynton Beach – Friday – 081712

Thursday, 16 August 2012 21:32 Last Updated on Thursday, 16 August 2012 21:32 Written by Coach Rob 4 Comments

Strength / Technique: LaBar Complex

… 20 min’s on the clock…post heaviest set:

1 snatch

1 clean

1 hang clean

1 push jerk

(you can only drop the bar between the snatch and the clean)

no more than a few seconds rest to pick up the bar

Met-Con: 8 Min Amrap:

12 wallball (20/14)

9 toes-to-bar

7 burpees

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