Fast transitions on a Running Clock

No more wasting time on empty movement. We're working on fast transitions in our strength and our WOD.

Quick sets, high speed, all unbroken or as unbroken as possible.

Today's WOD

This workout is done on a 30 minute running clock. SO what that means is, you have 14 mins to hit your 3rm TnG Power Clean and get your equipment out of the way so we're set for the second part!

A.) 14 mins to set a 3 rep max - Touch and Go Power Clean

directly in to -

B.) 16 minute AMRAP

400m run

16 PullUps

100m run

16 American KB Swing (24/16 kg)

#CongregationOfGainz

CrossFit HYPE / HYPE Weightlifting, East Boca Raton's Premier Fitness Facility and Olympic Lifting Gym.