Pretty sweet pick from CrossFit.com, had to share. Happy Friday!!!
*Come in and use this time as you please. If you are one of those types that likes to be told what to do, we’ll give you a WOD to knock out. If you are feeling creative, find one on your own and get it done. You can also use this time to work on a strength set, do some Oly lifting, perfect a gymnastics skill, or practice for 13.4.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Medball clean & press
3 Knees-2-Elbow/ Chest
6 Medball clean & press
6 Knees-2-Elbow/ Chest
9 Medball clean & press
9 Knees-2-Elbow/ Chest
…continue the pattern until the time is up.
*For the medball clean & press you will start with the medball on the ground, do a full medball squat clean and then press the ball overhead.