WOD - Fri 19th Oct

Torian CrossFit

A) Find a heavy single of the complex: 1 Hang power snatch below knee + 1 Squat snatch [15:00 Cap]

B) 3 Rounds for time: 7 Muscle-ups 21 D-ball clean 100/70# [15:00 Cap]

Torian Strength A1) Bench Press 3, 3, 3, 2, 2 @ 80, 80, 80, 85, 85

A2) Wide grip pull-up negatives 4 X 10 ASAP

B1) DB Strict Press 5 X 10 (one second pause at the top, heavy / perfect) B2) BB RDL 4 X 10 (heavy / perfect)