October 23, 2018

CrossFit: 

Warm Up:
3rds
PA Clean Warmup (Build)
5 Box Jumps (AHighAP)
Rack Mobility – Individual

Strength: Low Hang Clean
Level 1: Technique
Level 2: Set of 3

WOD: “The Waltz”
Every 3min x 4
5 Power Cleans (135/95)
10 Box Jumps
15/10 Cals AB

BodyFit: 265

Warm Up:
8min WAMRAP
:15 Lunge Hold (R&L)
10 KBS (Build)
8 True Pushups
6 Box Jumps

Skill: KB Snatch

WOD:
For Time
60 Box Jumps (24/20)
30/30 KB Sntach (53/35)
60 KBS – American
30/30 Goblet Lunges
60 HRPU
*Every 4min 20/14 cals on AB/Rower*