http://southhallcrossfit.com/wod/clang-and-bang/

South Hall CrossFit – CrossFit

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Warm-up (No Measure)

200m Run

:30

Jumping Jacks

Lateral Lunge

Frog Squats

Jumping Jacks

Samson

Frog Squats

Front Rack Stretch

Pigeon

Barbell Warm Up

5 Dip Shrug

5 Power 2 Knee (Hang)

5 Power Cleans (Knee)

5 Front Squat Pause

5 Hang Squat Cleans Pause

Warm Up in weight

Weightlifting

EMOM x 8

Hang Clean x 1 ascending in weight

starting @ 8:00

E2MOM for 3 Sets

Clean x 1

Hang Clean

Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Ground 2 Overhead 115/75

10 Burpee Over Bar

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