CrossFit Kent Island – CrossFit
Warm-up (No Measure)
2 rounds:
2 mins Jump Rope
30 sec rest
1 min Squat Clean Wallballs
30 sec rest
Pre-WOD mobility:
Super front rack (2 min each side)
Iron cross stretch (2 min each side)
CF Linchpin Test 7 (Time)
4 rounds for time:
4 Power Cleans, 205/145 lbs
4 Front Squats, 205/145 lbs
4 Shoulder-to-Overhead, 205/145 lbs
Post-WOD Recovery
Triceps smash (2 min each side)
Suprapatellar smash/floss (2 min each side)