Thurs 7-30-15

Posted on Jul 29, 15

Warm Up:

2 rounds

50′ crab walk

50′ broad jump

5 muscle cleans ( first round light, second moderate)

5 power jerks (first round light, second moderate)

 

Pre Game:

Take 15 mins to build up to a heavy power clean & push jerk

 

WOD:

3 rounds for time:

15 dual arm kb clean & jerks (53/35)

100′ shuttle sprint (25′ lengths x 4)

8 burped box jump overs (24/20)

– rest 2 mins between rounds

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.