Wednesday – 150819

Strength

1) Power Clean – 4 X 3 @ 80%
2) Clean Pull – 4 X 3, add 10-20% from Monday’s Clean & Jerk
Note: If a lift/set is missed, drop the weight 10 lbs and finish your remaining sets at the lower weight.

WOD

3 Rounds of:
:90 DB Curtis P’s (40’s/25’s) – DEMO
:90 Stick Jumps (24″/20″)
:90 Sled Pull (90/60)
:90 Shoulder Touches
:90 Rest
Lurong Challenge
It’s that time of year again! The Lurong Living Paleo Challenge begins Sept 14th! As an added bonus, since it fairly hard to win prizes through the challenge itself, West Metro CrossFit will be giving out prizes for 1st, 2nd, and 3rd place in the gym! More details coming soon!  Get signed up here!
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