CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Row 500M
3 rounds:
5 HSPU
10 Wallballs
Pre-WOD mobility:
Super front rack (2 min each side)
Couch stretch (2 min each side)
Metcon
Death by Clean and Jerk (AMRAP – Rounds and Reps)
With a continuously running clock, do 1 Clean and Jerk the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, etc. Continue as long as you are able to get the work done within the minute.
Rx: 135/95 lbs
Post-WOD Recovery
Forearm smash (2 min each side)
T-spine rake/roll (2 min)