Wed 4-8-15

Posted on Apr 7, 15

Warm Up:

EMOM for 9 mins

Min 1 – 35 unbroken du (or practice)

Min 2 – 1x barbell complex (3x muscle cleans 3x front squats 1 clean)

Min 3 – 30 secs olympic wall squat

 

WOD:

4 rounds

6 c2b

9 cleans (155/105)

18 wall balls (20/14)

rest 60 seconds

record slowest round

 

After Party:

60 sec max hollow rocks (or hollow holds)

2 min rest

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.