Death by C&J

CrossFit Kent Island – CrossFit


Warm-up (No Measure)

Row 500M

3 rounds:


10 Wallballs
Pre-WOD mobility:

Super front rack (2 min each side)

Couch stretch (2 min each side)


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)

Previous Post:


Next Post: