Thursday 09/17/09

Time: 5:30 a.m.

Hang Power Clean
3-3-3-1-1-1

Compare to 05/05/09.

10 min EMOM of the following dumbbell complex:
3 DB Hang Cleans
3 DB Push Press
3 DB Overhead Reverse Alternating Lunge (3/side for a total of 6)
(Credit goes to CrossFit KC)

Suggested DB loading: 45% bodyweight (total, not per DB)

Compare to 05/10/09.

Overhead Reverse Alternating Lunge: Hold both DBs overhead, step backward with one leg into a lunge position, lightly touching knee to the ground.

Your score is recorded as "X/Y," where X = # of rounds completed on the minute and Y = # of rounds completed for the remainder of the 10 minute period.