CrossFit Kent Island – CrossFit
Warm-up (No Measure)
Row 500M
3 rounds of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
Pre-WOD Mobility:
T-spine smash (roller) (3 min)
Super front rack (2 min each side)
Clean and Jerk (5-5-5)
Metcon (Time)
For time:
15 Clean & Jerks, 135/95 lbs
30/20 cal Bike
15 Clean & Jerks, 135/95 lbs
Post-WOD Recovery
Triceps smash (barbell on rig) (2 min each side)
Blue angel (2 min each side)