WOD – 2/12/19

Back East CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

General warm up

3 Rounds

1 minute jumping jacks

5 Caterpillars + 2 push ups

10 KB RDLS

Barbell warm up

20 Front rack in and outs

3-5 Dip Drive

3-5 Hang muscle clean

3-5 Front rack power lands

3-5 High hang power cleans

3-5 Hang power cleans

WOD Build up

2-3 sets to build up to wod weights

3 burpees

3 Hang power cleans

5 Russian KB swings

Metcon

Metcon (Time)

5 rounds for time:

10 Burpees

10 Hang power cleans 135/95#

20 Russian KB swings 70/53#

400 Meter row

Advertisement