9.7.16 CrossFit Workout WOD Thornton Northglenn CO

By 09/06/2016 wod

Warm-up

30 Calories (Bike or Row)

3 Rounds-

8 Overhead Squats, 3 sec pause in the bottom (45/35)

100m Overhead Plate Carry (45/25)

*Use today’s warm-up to work on your overhead position

Coach’s Led- Clean and Jerk Review

A. Clean and Jerk 14 Minute EMOM- 1 Clean and Jerk, heavy as possible.

B. 3 Rounds for time-

15 Overhead Squats (95/65)

15 Burpee Box Jumps (24/20)

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