9/29/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 3 Position Clean & Jerk 7×1 Three Position Cleans (Floor, Hang, Power) +Jerk work from 70-80% concentrating on technique over weight, rest as needed METCON: rest exactly 1 min between #1 and  #2- 1) 15 min AMRAP WITH heart rate below 150.. 30 6′ target burpees,  30 front squats 75/55 2) 5 min AMRAP (all out effort) of 10 6′ target burpees 10 front squats 75/55  Stimulus for this workout- first 15 mins is meant to be an aerobic piece. Focus on performing the movement at a pace that you can hold the entirety for 15 mins. PART 2- This is meant to be an all out effort for  min SPRINT!