Wod 31/7

Strict press
Work up to starting weight and do all sets with the same weight. You should not be able to do more than max 5 reps in any set.
Every 2 min for 20 min (10 sets)
12 lateral burpees over bar
Amrap complex
1 Power clean 60/43kg
1 Front squat
1 Shoulder to over head
L1: 70/47,5kg
L2: RX
L3: 43/30kg
L4: 30/20kg

Basic CF
Push press from rack
In groups of 2-4 practice the movement and add a little weight if form is perfect
Do sets of 4-6 reps during 10-15 min, rest 1-3 min between sets.
In teams of 2, alternate rounds (5 rounds each)
Every 2 min for 20 min (10 rounds)
15 lateral burpees over bar
Amrap complex rest of the 2 min every round
1 Power clean 20/15kg
1 Front squat
1 Push press
Its ok to add some weight if you tried CrossFit before, ex 35/25kg

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