Crossfit 213 Downtown Los Angeles WOD 12/20/16

Tuesday:

Warm-up:  

     Hip Mobility & Glute Activation + Clean Barbell Technique

Strength/Skill:

11 Minute EMOM of:

     5 TNG Power Clean +Jerks

     Note: Start at 60-65% of 1RM - Weight can increase or decrease

Metcon:

For time:

    400m Run

    15 Push Jerks (RX:135/85) (INT:115/75)

    12 Over-the-Bar Burpees

    9 Handstand Push-ups

    800m Run

    9 Handstand Push-ups

    12 Over-the-Bar Burpees

    15 Push Jerks (RX:135/85) (INT:115/75)

    400m Run