CrossFit

Olympic Warm Up – Clean & Jerk

 

Strength WOD

Power Clean + Clean
Work for 11 min to a heavy set

 

WOD

Tabata for Total Reps
Pushups
KB Swings (24/16)
Double Unders

No Doubles? Do attempts today

Intensity

Warm Up

2 Min to find HSPU Scaling
Then
2 Rounds
150 M Run
10 Hollow Rocks
5 Kip Attempts or 5 Kipping Pullups
3 HSPU
WOD 1

10 Min AMRAP
5 HSPU
10 Butterfly Situps
10 Kipping Pullups
150 M Run

 

WOD 2

3 Rounds for Time
500m Row
20 DB Thrusters (30/20)

 

Ca$hout
3×8 DB Lateral Raise to Front Raise