CF4CF Events 1 thru 3 have been posted! https://crossfitwylie.com/cf4cf/
WOD
Strength
Tall Clean: 30-40/4×3 sets
Clean: 60/3, 70/3, 75/3, 80-85/3×2-4 sets
Conditioning
6 Rounds (16 min cap):
8 KB Hang Snatch (4 e/s 53/35)
10 Toes-to-Bar
7 C2B Pullups | R+ 3 Muscle Ups
60 second rest
Extra
Before
Banded Deadlift: 4×6 @ 40% + light bands
4 sets: start light and increase weight each set w/o movement degradation
-10 Z Press
2 sets of 5 kipping HSPU w/ 5 sec. decent (stay connected)
4 sets of 2 strict + 6-10 kipping HSPU – increase height each set
After
30 tripod leg lifts
any break or fall = 10 abmat situps