CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
30 Box Step-ups
20M Burpee Broad Jump
10 GHD Back Extensions
1 Wall Walk
Pre-WOD Mobility:
Forearm smash (2 min each side)
Trap scrub (2 min each side)
Metcon
Metcon (Time)
Team of 2:
For time:
100 Hang Power Cleans, 135/95 lbs
100 Bar-facing Burpees
Complete all of the Cleans before moving on to the Burpees.
Post-WOD Recovery
Banded bully (2 min each side)
Forearm stretch (2 min hold)