4 Aug 17

3 sets of:
KB Windmills x 5 (each arm)
Rest :30 seconds
Double-Unders x :30 seconds
Rest :60 seconds

Take 15 Minutes to build to today’s 1-RM Pause Front Squat @ 33X1
Followed by…
Every 2 Minutes for 6 Minutes:
Front Squat x 3 reps @ today’s 1-RM Pause Front Squat

3 Rounds for time of:
22 Hang Cleans (115/75#)
22 Box Jump, 24/20″

Get Mean is Happening–CrossFit in Manhattan, KS

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