Congratulations to Michael, who competed on Saturday with some of the best lifters in the nation at MuscleDriver USA in Charlotte.  Michael hit a competition PR total with 400 lbs, making a 176 lb. snatch and a 224 lb. clean and jerk at 135 lbs bodyweight.  Impressive lifting, Michael!  Way to represent Port City CrossFit!

WOD:

Complete max reps of each exercise for 4 rounds:

Front squat @ 65%

HS push-up or KB strict press

Dead-hang pull-up

*Take as much rest as needed between exercises and rounds.

then

4 rounds:

1 sled push 

10 burpees

*Find someone close to your ability level and go head to head!  Rest to full recovery between rounds.

Weightlifting:

Snatch 8x2  70-80%

Snatch Pull 4x3@ 100%

Back squat 5x4 @70-80%

4 rounds:

5 pull-ups 

5 Pendlay rows