WOD for 22 FEB 2017

0500 and 1140ish at the Fred

 

Sign up for the Open!!!

Games.crossfit.com

 

Need a level 1 for a replacement!

 

Warm Up:

5 rounds, 30 secs per station, of:

Row Calories Rest 30 secs

Box Jump Rest 30 secs

Burpee Over Rower Rest 30 secs

Double Under Rest 30 secs

 

Oly Lifting:

1 Squat Clean & Jerk, pick load

Every 1 min for 15 mins.

 

Start light and work up in weight

 

Skills:

3 Deadlifts, 75% 1RM

Every 2 mins for 10 mins.

 

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