CrossFit Teens WOD – 6/15/15

Warm-up
0-5:00

Briefing

5:00-30:00

Prone Split Rotation 3×10

Prone Y’s x20

Prone T’s x20

Prone A’s x20

Seesaw Squat

Air Squats

Clean work

Push Press

Push Jerk

Split Jerk

30:00-55:00
Big Clean Complex (1-1-1-1-1-1)
6 Sets for Max Load

High Hang Clean+Low Hang Clean+Clean+Push Press

High Hang Clean+ Low Hang Clean+Clean+Push Jerk

High Hang Clean+Low Hang Clean+Clean+Split Jerk

All Cleans must be Squats

Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#