NO 6am or 8am Today at CrossFit Golden.
1) 5×1 2 Power Clean + 2 Front Squats, Heavy and perfect
2) 5×1 2 Push Press + 2 Push Jerks, Heavy and perfect
20min time limit
3×3 Warm-up for each movement.
Heavy and perfect means just that, heavy and perfect. Don’t over think it! If you do you your warm-up and things are feeling good, open it up a little on the weight. If you ate like crud all weekend and didn’t get enough sleep and the warm-ups felt heavy, well you probably should’t push it to much. Use your best judgement and listen to your body.
12min time limit
If you can do more lift more then 225#(155#) overhead please use 115#(75#) and do chest 2 bar pull-ups.