1.9.17 CrossFit Workout WOD Thornton Northglenn CO

By 01/08/2017 wod

Warm up-
4 rounds
10 scapula pull-ups
10 hand release push-ups
10 Calorie Row
10 Cat Cows

Coach’s Led Warm-up: Deadlift, power clean, power jerk progression
A. For time- (25 Minute Cap)
5 rounds of “Cindy”

5 Pull-ups

10 Push ups

15 Air Squats
Right into…
3 Rounds of “DT”

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Power Jerks (155/105)

Right into…

2 Rounds of
50 double unders
10 Front squats (155/105)

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