CrossFit WOD, September 5, 2018

Clean That Gun

Warm-up
5:00
Run 100
5 Hanging knee raises (after first round do T2B if capable)
:30 Squat hold

Mobility
1:00 Back Rack alternating elbow raises
:30 Box Ankle Mobilization (Keep heel on box drving knee over toes, use KB for weight if needed)
x2

Skill
5:00 Practice of Pistols or Modification (Banded, holding rig, squats, etc)

Metcon
30:00 Cap
Clean That Gun (Time)
20 Hang Power Cleans 75/55#
30 Pistols (Alternate)
15 Hang Power Cleans 95/65#
20 Pistols
10 Hang Power Cleans 115/75#
10 Pistols