C&J 15×1

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

Run 400M

3 rounds with an empty barbell:

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Shoulder Presses
Pre-WOD mobility:

Super front rack (2 min each side)

Banded OH distraction (2 min each side)

Clean and Jerk (15 heavy reps (aim for 85% 1RM))

Post-WOD Recovery

Triceps smash (2 min each side)

Blue angel (2 min each side)