Warm up/Skill – Hang Power Cleans
EMOM x 6 – 1 High Pull from Hang + 1 High Pull from Hang + 2” squat clean + 4” squat clean + full squat clean. Work on footwork.
WOD
The Last WOD (for Bill and Melissa at CrossFit Colby)
7 Minute AMRAP
10 HSPU (sub is 10 pullups or ring rows)
1 Squat or Power Clean (pick your own weight, whatever weight you start with you stick with throughout)
Your score is the total amount of weight lifted
Rest 3 minutes
7 Minute AMRAP
10 HSPU (sub is 10 pullups or ring rows)
1 Deadlift (pick your own weight, whatever weight you start with you stick with throughout)
Your score is the total amount of weight lifted
You will have two scores – one for cleans and one for deadlifts
Elements WOD
For time
50 double unders
1 mile run
Rest 2:00
Run 800 M
Rest 2:00
Run 400 M
50 double unders