CrossFit 213 Downtown Los Angeles WOD 6/17/16

Friday:

Warm up: shoulder/hip mobility, and pec stretches, PVC jerk technique

 

 

Strength/skill:

 

    Find a heavy set of...

        2 push-press + push/split jerk

 

WOD:

 

    17 minute AMRAP

    20 Cal row

    40 Front Squats - (RX: 165/105lbs INT: 135/85lbs)

    30 Chest to Bar pull-ups - (INT: chin over)

    20 Cal row

    30 Toes-to-bar

    40 Back Squats - (RX: 165/105lbs INT: 135/85lbs)

    Max Calorie row in the time remaining

        *no rack allowed