WOD

Friday 4-12-19

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Mobility Focus:

– T-spine, Overhead, Front Rack

ii. 4:00 AMRAP:

– 200m Run + 5 Push Ups + 5 Russian KBS

iii. With empty barbell, move through the following for 3 sets:

– High hang shrug + high hang pull + muscle clean + tall jerk

Strength

A: Power Clean and Jerk (1-1-1-1-1)

1x Power Clean and Jerk
15 Minutes to build to max for the day.

Conditioning

A: Metcon (Time)

5 Rounds

30 Double-unders

20 Wallballs (20/14)

10 KB Swings (55/35)

Rx+ 70/55

Recovery

Metcon (No Measure)

400m Walk Recovery

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