January 27, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
10 DU or DU practice
10 Frog Pumps
1 DB PA Clean Complex (Build)

WOD:
14min AMRAP
7 DB Cleans
7 DB Squats
7 DB Thrusters
21 Double Unders (3:1)

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10 DU or DU practice
10 Banded Front Rack Squats
1 PA Clean Complex (Build)

Strength: Front Squat
5RM – Go Get a PR!

WOD:  “Cluster What?!”
10-8-6-4-2
Cluster (115/85)
*25 Double Unders (3/1) between sets*