Sun20160410

 In WOD

CrossFit Crescent – CrossFit

 

Warm-up (No Measure)

Run, row or jump rope @ easy pace

Dynamic hip & shoulder mobility of choice

2 sets of:

10 DB external rotations

10 banded good mornings

Short empty bar power clean and jerk warm up

Metcon (Weight)

FITNESS

A. Clean & Jerk, build to a tough single in 10:00

SPORT

A. Clean & Jerk, 6 x 1 (building); begin a set every :90

Metcon (AMRAP – Rounds and Reps)

FITNESS

AMRAP in 6:00:

6 deadlifts, 135/85

6 burpees over-the-bar

SPORT

AMRAP in 6:00:

6 deadlifts @ 185/125

6 burpees over-the-bar

Metcon (No Measure)

Not for time:

30 hollow rocks, perfect position”

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