June 12, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
5 Box Jumps (AHighAP)
10/10 Partner Russian Twists
Overhead / Rack Mobility

Strength: Clean
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
“Desert”
5rds
5 Clean and Jerk (155/115)
5/5 Rotational Ball Slams

BodyFit: 227

Warm Up:
Ankle Circuit
3rds
25 Double Unders / Practice
15 Plate Touches
8 Strict No Jump Burpees

WOD:
For Time:
3 Rounds
15 KBS Russian (AHAP)
10 Burpees
100 m Run
Rest 4min
7min AMRAP
750 m Row
30 Ball Slams
Max DU – Go until you miss then start next round
Rest 4min
AB Cal (100/75)
*8min cap