Wednesday: Pyramid Chipper..

CROSSFIT

STRENGTH

EMOM for 7 mins:

1 Power clean + 1 Hang power clean + 1 Front squat

* Build to a challenging effort of the complex.

CONDITIONING

AMRAP in 20 mins of:

10 Power cleans 
15 T2B 
20 / 14 Echo bike calories
15 Wall balls
10 Bar facing burpees

FITNESS

On a continuously running clock - 

In partners working 1:1
6 rounds each of:
15 Step ups
10 Flares
5 Push-ups
then
100 / 80 Calorie row
then
5 rounds each of:
15 Box bridges
10 Striders
5 Hand release push-ups
then
100 / 80 Calorie row
then
4 rounds each of:
15 Box dips
10 Straddle jumps
5 Clap push-ups

At 30min mark
Every 3min x 3 sets
1min Squat Hold
1min Plank