crosfitnewton62714_45

A. Clean pull + 1 squat clean – 1+1 x 5; as heavy as possible, by feel, not to failure. If you do a weight and are not sure you can go heavier, don’t.
B. WOD choices:(the weight should feel heavy, but you should be able to move consistently)
“Alfa”
5-4-3-2-1
squat Cleans@205-225/125-155
3-6-9-12-15
Burpees over bar
+
rest 5 min
+
row 750 TT

“Bravo”
5-4-3-2-1
squat Cleans@165-185/110-115
3-6-9-12-15
burpees over bar
+
rest 5 min
+
row 750 TT

“Charlie”
5-4-3-2-1
squat Cleans@135-155/95-105
3-6-9-12-15
burpees over bar
+
rest 5 min
+
row 750 TT

“Delta”
AMRAP 8
5 squat cleans@70-75%of the above complex
10 burpees over bar
+
rest 5 min
+
Row 750 tt

Modifications:
If you are not comfortable with the clean you will do:

5 rounds
10 kbs@35-53
10 box jumps@16-20″
10 burpees over bar