Seaward CrossFit – CrossFit
5 Rounds for time:
20 Wall ball shots (20lbs/14lbs to 10’/9′ target)
10 Hang power cleans (155lbs/105lbs)
15 Wall ball shots (20lbs/14lbs)
*decrease reps before weight today as long as techinque is good.
10 Hang power cleans (115-135lbs/75-95lbs)
*Use 15 reps on the wall ball if the second round of wall balls takes more than 1:30 to peform.
15 Wall ball shots (Use a weight the athlete can achieve the height. Decrease reps in favor of a heavier ball today)
7 Hang power cleans (Choose a load that you can achieve 7 reps unbroken and quickly)