10/6/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 5×1 hang cleans complex (just above the knee, off the ground) +1 jerk work up between 60-80% Rest 90 secs Absolutely No Misses!!! *7 burpees over bar METCON: For Time- 15 Hang Power Cleans 115/80 10 Bar Facing Burpees 400m run 2 min rest 10 Hang Power Cleans 135/95 15 Burpees Over Bar 400m run rest 2 mins 5 Hang Power Cleans 155/105 20 Bar Facing Burpees 400m run RX+185-205-255/135-155-175