12012017

CrossFit 187 – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

10 good mornings

Row 300m

Weightlifting

A: Hang Clean (Every 2 minutes for 12 minutes 3 reps at 70%)

Jerk the last rep, Drop and reset.

Warm up with 4 x 3 of 40-60% of 1 RM, Jerk final rep of each set

Metcon

B: Metcon (Time)

3 rounds

Row 400m

21 DB snatch, 35/50lbs

12 ring dips

Posted in: WOD

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