08142013- Hang Power Clean/Double Under/Row

Bring a Friend Day is Saturday. E-mail marcus@crossfit414.com with who you are bringing.

Strength/Skill:

Deadlift 5/3/1 Week Three

5 reps at 75%

3 reps at 85%

1+ reps at 95%

* Come set with the weights you will use! *

Workout of the Day:

3 sets:

30s Hang Power Clean

30s Rest

60s Double Unders

60s Rest

90s Row/Airdyne

90s Rest