Schwinn Sandwich

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)

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