CrossFit WOD – 6/16/16


Hip Swings x20

Broad Jump x15

Med ball Throws (from chest) x10

Clean and Jerk (2-2-2-2-2-2 75-90% (Across))

“Across” means you will stay at the weight through all 6 sets. We want CONSISTENCY! Even if it feels good wait until you have completed all 6 sets before you go up any. Pick a weight between 75-90%. Gage as you warm up.


Metcon (AMRAP – Rounds and Reps)

50ft Sprint

8 Clusters

10 min AMRAP
(Record # of Clusters)