CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Row 250M
16 Lunges (2nd round Goblet Lunge)
8 Burpee Broad Jumps
Pre-WOD mobility:
Trap scrub (2 min each side)
MBOD (2 min each side)
Weightlifting
Hang Power Clean (7-7-7)
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Post-WOD Recovery
Glute smash (2 min each side)
Forearm smash (2 min each side)