11/10/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING CLEAN COMPLEX ( Enter heaviest weight  Lifted) 3Clean Hi-pulls+2T&G (Full) +1Jerk *Begin 50-60% of 1RM & Increase to Max of complex. All reps should be completed without dropping the bar. METCON (TIME) For time with a 20 Min time cap.  20cal row/ 200m run 20wall ball 20 V-Ups 20 deadlifts (185/135) 20 Burpee Box Jump Overs ((24/20) 20 Deadlift 20 V-Ups 20Wallballs 20Cal row/200m run