1/18/16

By Neil on January 17, 2016 in cross fit

6:30am start time for those that can make it.

Warm Up:
Warmy

Suicide

10 barbell rows

10 K2E push ups

Down side step, back karaoke

Down hamstring stretch, back lunge twist

5 burpee broad jumps

Weightlifting:

2 Power clean + 2 Power jerks @

60%, 65%, 70%

Xfit WOD:

2 rounds of:

24 deadlifts (135/95)

24 box-jumps (24″/20″)

24 wall-ball (20/14)

24 push press (135/85)

24 box-jumps,

24 wall-ball

24 cleans (135/85)

Pull up work;

16,10,9,9,8