Saturday, 30 December, 2017
WARM UP – MOBILITY
Big dynamic stretch w/2-3 rounds of ball slams & box jumps
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BB warmup for WOD A
WOD A
CROSSFIT.COM WOD 171215
Set a clock for 12 minutes and, with a 135/95lb. barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks
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-Breakup reps how you like, but use a weight that you could do 5-7 reps UB, approx. 50-60% of 1RM C&J
-Score = total reps
WOD B
HOME ALONE
3 Rounds for time:
500m Row
400m Run
30 Box Jumps Overs 24/20″
