11/03/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: Clean Complex-Every 2:00 for 12:00 (7 total sets) 3clean Hi-Pulls +2T&G Cleans (full) + 1jerk * begin at 50-60% of 1rm & increase to a max for the complex.  All should be combined without dropping the bar  METCON: 4rounds for time- 2rope climbs  15′ or 4 pull-ups  15 OHS 125/85 2 rope climbs 15′ or 4 pull-ups 10 shoulder to overhead rest 1min between rounds RX+ 5 rounds 135/95