Deja Vu

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

12 Jumping Squats

12 Ring Rows

12 GHD Hip Extensions

10 Hang Power Cleans, 45/35 lbs

10 Front Squats, 45/35 lbs

8 Hang Squat Cleans, warmup weight
Pre-WOD mobility:

Banded OH distraction/couch stretch combo (2 min each side)

Banded elbow distraction (2 min each side)

Metcon (AMRAP – Rounds and Reps)

With a partner, complete as many rounds as possible in 20 mins of:

21/15 Bike Calories

15 Pull-ups

9 Hang Squat Cleans, 135/95 lbs

Partner 1 completes a round, then Partner 2 completes a round. etc.

Post-WOD Recovery

Lat smash (2 min each side)

Quad smash (2 min each side)

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