CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
2 rounds:
10 KB Clean and Jerks (light)
8 Push-ups
6 Knees-to-elbows
Pre-WOD mobility:
FROOD (2 min each side)
Metcon
Metcon (6 Rounds for time)
6 rounds, each round for time, of:
10 Bar Facing Burpees
10 Push Press, 95/65 lbs
10 Bar Facing Burpees
Rest 3 mins between each round.
Post-WOD Recovery
Blue angel (2 min each side)