11.8.16 CrossFit Workout WOD Thornton Northglenn CO

By 11/07/2016 wod

Warm-up

3 Rounds-

20 Double or Single Unders

15 Abmat Sit-ups

10 Therapy Squats

5 Scorpion Twists

A. 4 Sets- 1 Minute Max Bench Press @70% of your max (20)

*Perform as many reps as possible in 1 minute, you can perform multiple sets within that minute. Repeat for a total of 4 sets.

B. 9 Minute AMRAP-

5 Power Cleans (155/115)

50m Sprint

Then…

10 Minutes to establish a max Squat Clean

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