CrossFit Kith Intensity Workout for 7/8

 In CrossFit, Daily Workout

CrossFit Kith Intensity workout for July 8, 2015.

A. 3 position squat clean (high hang, above knee, below knee) – 2 reps x4; rest 3 min
***keep hands on the bar throughout the 2 reps

B. 5 min row, alternate 30 sec hard pace, 3 sec easy pace
—rest as needed—

C. 3 min row – 10 sec hard every min
—rest as needed—

D. 500m row for time

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