20th February 2017

CrossFit warm up
 

Skills

CnJ

 

WOD –

Ascending Ladder for 8 Minutes:

3 Clean & Jerk (115/75#)

3 Over-the-Bar Burpees 

6 Clean & Jerk 

6 Over-the-Bar Burpees 

9 Clean & Jerk 

9 Over-the-Bar Burpees 

12 Clean & Jerk 

12 Over-the-Bar Burpees 

… and so on, until time expires.

 

2 minutes rest

 

Descending Ladder for 8 Minutes:

12 Clean & Jerk (115/75#)

12 Over-the-Bar Burpees 

9 Clean & Jerk 

9 Over-the-Bar Burpees 

6 Clean & Jerk 

6 Over-the-Bar Burpees

3 Clean & Jerk 

3 Over-the-Bar Burpees

 

 Score – total reps

 

After bash

Stretch

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