Performance:
Complete as many rounds as possible in 12 minutes of:
8 x power clean (135/95 lbs)
10 x toes-to-bar

Competition:
1) 3 rounds not for time:
6-8 butterfly pull ups (practice speed & efficiency)
30 sec L Sit
10′ hand stand walk OR 20 wall taps

2) Clean Deadlift
3 sets x 5 reps @ 90%

3) Complete Performance WOD

CFA in Lane 2

Click here to see some great Dragon Boat Race Photos taken by Joel’s wife, Jamie. Password is crossfit.

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Olympic Lifting Mobility, KStarr

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