Monday WOD – 061614

Clean

WCCF’s Bring Your Friends and Family to CrossFit – Saturday, June 21st – 9:15am!
Listen, peeps. Really think about someone in your life who you know would love CrossFit and don’t take no for an answer! Our next Evening On-Ramp will start the following Monday, June 23rd at 6:30pm. Sign-up for the On-Ramp here.

WORKOUT OF THE DAY

Fitness
1. Deadlift: 3-3-3, heavier than last week

2. For time:

2 Rope Climbs 15′
15 Power Cleans @70% of 1rm PC
15 Wall Balls 20/14#
2 Rope Climbs 15′
15 Wall Balls 20/14#
15 Power Cleans @70% of 1rm PC
2 Rope Climbs 15′

Performance
1. Deadlift: 1×5@75%, 1×3@85%, 1xME@95%

2. Hip Extensions: 3×15 AHAP

3. Strict Pull-Ups: 3xME

4. Metcon
For time:

2 Rope Climbs 15′
15 Power Cleans @70% of 1rm PC
15 Wall Balls 20/14#
2 Rope Climbs 15′
15 Wall Balls 20/14#
15 Power Cleans @70% of 1rm PC
2 Rope Climbs 15′