CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Team 800M Run with 50% people carrying med balls
20 each partner Med Ball Clean – Wallball throws.
Pre-WOD Mobility:
Super front rack (2 min each side)
MBOD (2 min each side)
Weightlifting
Hang Power Clean (EMOM 3 reps for 7 minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes:
1 Power Clean @ 3RM Hang Power Clean
3 Pull-ups (Rx+: strict)
6 Hand-release Push-ups
9 Squats
Post-WOD Recovery
Lat smash (2 min each side)
Forearm smash (2 min each side)