CrossFit WOD Raleigh and Durham 7/11/17


WOD
1) Weightlifting
Every 1:30 for…

1 Clean & Jerk (full)

Begin @ 60% of 1RM – add 20/15# each 1:30 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each minute, but add a rep.

I.E. 2 misses @ 245, hit 225# on the next minute for a double, the next minute hit 205 for a triple, etc – until you are back to 60%. Note the comparison between last week and this week as far as hit:miss.
2) Metcon
30:00 AMRAP at a sustainable pace of:

400m Run

5 Wall Walks

10 Strict Ring Dips