@justin_crossfitfree and #teamcrossfitfree tuning into the 2016 regionals
Regionals:
Ind Prep
Competition / Performance:
A. Hang power clean – 5RM + 2×5 at that max done as hang high pulls (straps allowed on pulls)
B. Weighted Pull – 5RM + 5×3@90% of your 5RM today
C. 5 rds
500m row
400m run
30 wall balls
20 c2b Pullups
Rest 1 min between
Assistance Work:
1. Db sa row 4-6 rep X 4 sets
2. 6x waiters carry 30-40′ (each arm)
3. Accumulate 3 min of L- sit hold