Crossfit 213 Downtown Los Angeles WOD 12/14/16

Wednesday:

Warm-up:

     2 Big Laps + Hip Mobility & Glute Activation + Clean Barbell Technique

Strength/Skill:

    Find a 1RM Power Clean

Metcon:

15 Minute EMOM of:

Minute 1: Complete 5 Power Cleans - with the remainder of the minute complete ME Front Squats (RX:135/95) (INT:115/75)

Minute 2: ME Burpees over the bar

Minute 3: Rest

*Score = Total # of FS + Burpees

 

"Trifecta", Steve and Lupe, setting the example for others to emulate. Congratulations guys!!

"Trifecta", Steve and Lupe, setting the example for others to emulate. Congratulations guys!!