CFD – CrossFit
Clean and Jerk (2-2-1-1-1)
Increase weight finishing with a heavy single for the day
10 Cleans [155/105#]
12 Handstand push-ups
14 KBS [53/35#]
Goal time: 7-9min
Time cap: 11min
This workout should be a sprint, work fast but with good form!
Try to cycle the cleans by doing them unbroken or two sets.
Try for big sets on the HSPU and KBS, aiming to be unbroken
HSPU Scale: Abmat, abmat +45# plate, HR Push ups