February 3, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
3 Tempo (3311)
Goblet squat (WB or DB)
5 Burpee Broad Jump*
5 DB Hang Clean (Build to working weight)

WOD:
15min Clock
10-1 DB Hang Clean
20-2 Wall Ball
Remaining time: MR Burpee Over DB

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10 DU or DU practice
5 Burpee Broad Jump*
1 From Floor Clean Complex (Build)

Strength: Zercher Squat
5 x 5 (Build)

WOD: “I love counting!”  
15min AMRAP
1,2,3…
Squat Clean (135/95)
Burpee
5,10,15…
Double Unders (2:1)