Strength
Warm up-
400m Run
3 rounds-
5 Squats
6 lunges
5 Good morning
Strength-
Back Squats 5 x 5
KB front rack lunges 3 x 12
Deadlifts 5 x 5
Hip Thrust 3 x 10
CrossFit
Warm up-
400m Row
2 Rounds-
5 Push press
5 Good morning
then
2 Rounds-
3 Burpee Broadjumps
10 Kbell swings
Skill-
Power Clean
Conditioning-
21-15-9
Power Clean @ 135/95 lbs
Burpee Box jumps @ 24/20
Categories: WOD