WOD 20 minute AMRAP 2 hang cleans (95/55#) 4 box jumps (24/20″) 6 kettlebell swings (53/35#) 20 double undersRead More

Main – CrossFit Warm-up 1: Mobility (No Measure) Pick 3 mobility exercises and spend 8-10 minutes on them 2: Dynamic Warm-up (No Measure) Down and back a number of times with various stretches and exercises Weightlifting CrossFit only Sumo Deadlift High Pull (Work to heavy single) Metcon CrossFit WOD Metcon (AMRAP – Rounds and Reps)...Read More