Crossfit Restoration – CrossFit
Weightlifting
Power Clean (9×3 (5-10 Close grip push-ups))
Every two minutes for 9 rounds complete 3 power cleans (at approximately 75%) and 5-10 close grip/Diamond grip push ups
Deadlift (3×10)
3 sets of 10 reps @ approximately 70% of 1rm, last set is for max reps
Metcon (Time)
3 rounds:
30 bar jump overs
10 front rack lunges 135/95
upon completion do 50 weighted sit ups, score time after the wod not the sit-ups, use a kettlebell for the sit-ups and keep it pressed against your chest (no crossfit sit-ups)
move quick , try for doing unbroken on the WOD