Wed 9- 14- 2016

Posted on Sep 13, 16

Warm Up:

run or row
3 rounds w/ empty bar
10 DL
10 Muscle Cleans
10 Strict Press
Skill:
Squat Clean 
2@50%
2@60%
3×2@70%
3×2@80%
WOD:
15 min AMRAP
1 Squat Clean @80% of 1RM
3 HSPU
5 Burpee Box Jumps 24/20

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.