WOD 7-19-11

5 Rounds for time:

3 Power Cleans (165#)

3 Front Squats (165#)

1 Push Jerk (165#)

Note: Be very technical on the above lifts.  Scale up or down as necessary.

Finish with 3 Rounds of:

3  Clean Grip High-Pulls (205#)

Note: The CGHPs are for power development, don’t let a weak or taxed grip be the limiting factor on this lift, use straps, if necessary.

KB Cert CrossFit Rio - Albuquerque, NM
KB Cert CrossFit Rio – Albuquerque, NM

“Those whom I love I rebuke and discipline.  So be earnest, and repent.  Here I am! I stand at the door and knock.  If anyone hears my voice and opens the door,, I will come in and eat with him and he with me.  To him who overcomes,, I will give the right to sit with me on my throne,  just as I overcame and sat down with my Father on his throne.  He who has an ear, let him hear what the Spirit says to the churches.” – Revelation 3:19-22