Crossfit Paleolith

WOD

Wednesday Feb 8th, 2017

Warm-Up
Follow the Coach

SWOD
Rope Climb Practice
*Intermediate: Practice to get better technique
**Advanced: Practice legless Rope Climb (Do 5 x 1)

Metcon
10 Minute EMOM:
– Odd minutes: 2 Power Cleans 205/145 (heavy with perfect technique)
– Even minutes: 5 handstand pushups

~3 minute rest and weight change

7 Minute AMRAP of:
– 5 Power Cleans 135/95
– 7 Toes to Bar
– 10 calories assault bike/row
***Pace this AMRAP

~3 minute rest

7 Minute AMRAP of:
– 10 Wall Balls
– 20 Double Unders

Extra Optional
A) 1 and 1/4 barbell front squat 3 x 4
B) False Grip Strict Chest to Ring Pull-up 3 x 3-5 (1 second pause at top and bottom of motion)
C) Dumbbell Lateral Raise 3 x 10-15