CrossFit 213 Downtown Los Angeles WOD 2/18/16

Strength: 4 Rounds of

5 Plyo Push ups off plates (increase in height each round)

10 Straight Body Crunches  https://www.youtube.com/watch?v=Q2rLqyUc9OE&feature=youtu.be

5 Broad Jumps

5 muscle up transitions on low rings https://www.youtube.com/watch?v=53ITed8BwDY&feature=youtu.be (can do false grip transitions) 

Wod:

3 min Amrap

15 Front Squats 135/95

15 Front Squats 155/115

Amrap of Fronts Squats in remaining time 185/135

rest 3 min then

3 min Amrap

15 Push Press 115/75

15 Push Press 135/95

Amrap in remaining time Push Press  155/115

Rest 3 min then

15 Power Cleans 135/95

15 Power Cleans 155/115

Amrap in remaining time Power Cleans 185/135