Out with the old and in with the new!  Our new web site is live.  Check out www.cfconstruct.com from now on to view the blog and to get any other information regarding CrossFit Construct. 

Incline Bench Press
5-5-5-5

Then 3 rounds for time of the following 

400 meter run
21 kb swings
12 pull ups

Post wod
500 meter row time trial
3 sets of 12 ring rows

Friday 

5 sets of 10 back squats tempo 4020
use 50% of your one rep max

then for time

8   Wall Climb

15 Power Cleans

6   Wall Climb

12 Power Cleans

4   Wall Climb

9   Power Cleans

2   Wall Climb

6   Power Cleans

135/95 or 55 % of your one rep max power clean

Post:

3 x 12 weighted back extensions
tempo 3030

3 rounds of the following 

1.  Max BW Bench press

rest 2 minutes 

 

2.  Max reps pull ups


rest 2 minutes

Then for time 

3Rounds of the following

400M Run

20 KBS

Snatch skill work 3-3-3-3-3

12 min AMRAP of:

21 Box Jumps

120 Yard Farmers walk with kettle bell

Post:

100 DUs for time: