CrossFit 213 Downtown Los Angeles WOD 6/15/16

Wednesday:

Warm-up: hip/thoracic mobility + Core work

 

 

Strength/Skill: 

Deadlift 5-5-3-3-3-1-1-1-1

 

WOD: 

AMRAP in 15 minutes

    Partner 1:

    7 Burpee box jumps (20”)

    6 Deadlifts - (RX:165/105 INT:115/75lbs)

    5 Hang Power Cleans - (RX:165/105 INT:115/75lbs)

    4 Shoulder to Overhead - (RX:165/105 INT:115/75lbs)

    Partner 2:

    Front Rack Kettlebell hold (53lbs/35lbs, each hand)

 

*May switch once partner 1 has completed his/her work

*If kettlebells leave front rack position partner 1 must stop working and both partners complete 5 burpee penalty on the spot. Partner 1 cannot resume work until partner 2 returns kb’s to front rack position.