CrossFit WOD – 10/10/16

Warm-up
Min 0-5

Row 10 Cal Slow

Row 20 Cal AFAP

Arm Circles x50

Superman x1 min + 20 reps

Single Arm Press (10R/10L)

Min 5-15

Barbell Prep:

Footwork (Push + Split)

Push-Press

Push Jerk

Split Jerk

Min 35-45

KB Prep:

Swing w/pinned Elbow x10

Clean x5

Jerkx5

Clean and Jerk x3 Each arm

Cooldown 57-60
15-25: Push Press (Build to a 5RM)
25-35: Push Jerk (Build to a 3RM)
35-45: Split Jerk (Build to a 1RM)
45-57: Metcon (AMRAP – Reps)
AMRAP 12

Row 30 Cal

KB C&J x20 (10r/10L)
CoolDown
GF Gymnastics Wrist /Forearm Stretch

Deadlift (5-5-5-5-5+)
Metcon (Time)
12 AMRAP

15 Wall Balls

30 Dubs

200m Run