Monday 7/9/15 WOD CrossFit Widnes

Warmup

25 x Burpees

Burgner Warmup for Cleans

Strength

15 mins to establish Heaviest

Complex of:

1 x Clean Pull

1 x Squat Clean

1 x Power Clean

WOD

In a 8 min Window Complete

21 x Burpees

6 x Toes to Bar

15 x Toes to Bar

6 x Toes to Bar

9 x Burpees

6 x Toes to Bar

Then AMRAP Power Cleans

70/50kg

Rest 2 mins

Repeat for another 8 min window