CrossFit – Fri, Apr 26
Warm-up
Warm Up
2:00 Machine
-into-
3 sets:
5 Inch Worms
4 Muscle Cleans and Shoulder Press
3 Hang Power Clean and Push Press
2 Clean and Jerks
-into-
Build to workout weight
SWOD
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
WOD
Metcon (Time)
100 Burpee Box Jump Overs (24/20)
* Target time: 8-10 minutes
* Time cap: 15 minutes
*Repeat from 4/19/23
*Complete 1 set every 4:00
*15 reps at 0:00, 12 reps at 4:00, 9 reps at 8:00
*Score: C+J weight