CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 minutes of Jump Rope
2 rounds:
10 Jumping Squats
10 Power Clean & Push Press, empty barbell
10 Bent-over Rows, empty barbell
10 Hollow Rocks
10 Hip Extensions
Metcon
CF Linchpin Test 10 (Time)
5 rounds for time of:
15 Wall Balls, 20/14 lbs
15 Power Cleans, 95/65 lbs