Main – CrossFit

Weightlifting

Hang Clean (10 Min EMOM 2 clean deads and 2 Hang cleans )

2 clean deadlift
then
2 Hang Cleans

When you do the 2 clean deadlifts you are working on your olympic lift form and putting yourself in the perfect position from the floor to above your knee.
Then do your 2 Hang Cleans

Metcon

Happy 40th Birthday Amy Plonk!!!! (Time)

Partner WOD
4 Rounds
10 Slam ball throws over the 8ft pull-up bar (20/30)
20 Step ups (20″/24″)
30 Sit ups
40 Jump ropes (singles)
Each partner has to get all the reps. You both work together at the same time on everything except the slam ball throws.