Part A:

10 Mins practice on the Clean & Jerk Then......   "Open WoD 11.3" AMRAP in 5 Minutes of: Squat Clean (75kg / 47.5kg) Jerk   *The Clean and the Jerk will be scored as two separate reps. i.e: if you complete 20 full Clean & Jerks your score will be 40 reps.      

Part B:

In honour of Sam who is going on CrossFit Mat leave after this workout

AMRAP in 14 Mins:

  In Teams of Two, P1: Row for Calories P2: Alternate between 1 Lap 'Cradle' Waling Lunges / 20 'Cradle' Squats     Partner 2 is the pace setter. Partner 1 rows for as long as it take P2 to complete their task. Score is total Calories Rowed.      

Post Total Reps From Part A & Then Post Your Calories As A Team To Comments.

We wish Sam & Ben all the very best for the upcoming arrival of mini Coupe!

Sam we can't wait to meet the little bub and look forward to having you back on the Rooftop in the future.