Crossfit 213 Downtown Los Angeles WOD 10/5/16

Wednesday:

Warm-up:

     Hip mobility + Clean Technique/Proper start + rack position

Strength/Skill:

15 Min EMOM

        3 Full Squat Cleans + 1 Jerk @ 75-80%

Metcon:

12 Min AMRAP

     3 Fronts Squats (RX:105/75) (INT:95/65)

     3 Over the Bar Lateral Burpees

     6 Fronts Squats

     6 Over the Bar Lateral Burpees

     9 Fronts Squats

     9 Over the Bar Lateral Burpees

     12,12, 15,15.. Increase by 3 reps until 12 minutes are up