CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
Row 200M
10 DB Hang Cleans
10 DB Thrusters
Pre-WOD Mobility:
Triceps smash (2 min each side)
T-spine rake/roll (3 min)
Metcon
Metcon (2 Rounds for time)
15-12-9 reps, for time of:
Hang Squat Clean, 135/95 lbs
Bar Facing Burpee
Rest 3 mins then…
15-12-9 reps, for time of:
Bar Facing Burpee
Push Jerk, 135/95 lbs
Post-WOD Recovery
Super front rack (2 min each side)
Couch stretch (2 min each side)