Strength
15 Min
1 x Clean and Jerk
Metcon
For Time
30-25-20-15-10
Box Jump Over 24/20
KB Swings 53/35
Sit Ups
15 Min
1 x Clean and Jerk
Metcon
For Time
30-25-20-15-10
Box Jump Over 24/20
KB Swings 53/35
Sit Ups
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Metcon
50-40-30-20-10 Wall Balls (20/14) -Rest 1 min between sets * Goal is 1 to 2 sets, scale weight if needed. * Core Work Accumulate 5 mins of plank hold (Elbows) Remaining time work on Double Unders Strength
15 Min Snatch (Snatch+Snatch Balance+OHS) Metcon (AMRAP – Reps)12 min Amrap 12 Weighted Sit Ups 12 Deadlifts (185/125) 12 Burpee over Bar |
CrossFit.com
Mobility WOD
Rogue Fitness
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