Friday the 22nd

OW:

1) 3 Position Clean (floor, knee, hip) + 1 Jerk: Max for complex.  Then 1 complex @ 95% and 1 complex @ 90%.

2) Jerk from Rack: 2RM

S:

a) 3 x ME Strict Chin-ups

b) 3 x 8 Jumping Good mornings

C:

3 x 1600m row (rest 2 minutes after each round),

OR

3 x 1200m run (rest 2 minutes after each round).

POST

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Filed under crossfit, fitness, Oly, strength & conditioning, WOD

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