CrossFit Workout 2/16/18 Friday

Warm-up
5 rounds of:
8 RFESS each side. Add weight if you can.
30 double unders
5 DB/KB medium weight thrusters
15/12 calorie row

CrossFit Workout
From 0-3:00 complete 2 rounds of:
8 Thrusters 95/65
8 bar facing burpees

If you complete 2 rounds in under 4 minutes, from 3-6 complete 2 rounds of
10 thrusters
10 BFB

If this is completed, from 6-9 complete
12 thrusters
12 BFB

If this is completed from 9-12 complete
14 thrusters
14 BFB

If this is completed, from 12-15 AMRAP
16 thrusters
16 BFB

Lift
Max for the day of:
Power Clean

After you have found your max for the day, drop to 90% of that weight and perform:
2 power cleans on the 2:00 start interval for 10 minutes.