CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
Run 400M
10-8-6 reps of:
– Wallballs
– Burpees
Pre-WOD Mobility:
Super front rack (2 min each side)
Super couch (2 min each side)
Weightlifting
Squat Clean (2 reps every 2 minutes, for 10 minutes)
Metcon
Metcon (AMRAP – Reps)
Max rep Squat Cleans in 1 minute, 135/95 lbs
Rest 3 minutes
Max rep Squat Cleans in 1 minute, 155/105 lbs
Rest 3 minutes
Max rep Squat Cleans in 1 minute, 175/115 lbs
Rest 3 minutes
Max rep Squat Cleans in 1 minute, 135/95 lbs
Rest 3 minutes
Max rep Squat Cleans in 1 minute, 155/105 lbs
Rest 3 minutes
Max rep Squat Cleans in 1 minute, 175/115 lbs
Post-WOD Recovery
FROOD (2 min each side)
MBOD (2 min each side)