9/2
Warm Up
400 m Run / 500 m Row
20 Push Ups
20 Sit Ups
20 Air Squats
20 Knee Raises
5 Clean & Jerks (light)
Dynamic
WOD
5 Rounds for Time
10 Chest to Bar Pull Ups
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Push Jerks (135/95)
Endurance WOD
1000 m Row
100 Double Unders (200 singles)
1000 m Row
80 Sit Ups
1000 m Row
60 Push Ups
1000 m Row
40 Wall Balls (20/14)
1000 m Row
Posted on Fri, September 2, 2016
by Star Spangled CrossFit