Crossfit 213 Downtown Los Angeles WOD 7/20/16

Wednesday:

Warm-up:

     Hip mobility/ Glute and Core Activation + Should mobility

 

Strength/Skill:

 

     Power Clean + Hang Squat Clean + 2 Front Squats

     Find a heavy set of this complex

Metcon:

9 Min AMRAP of:

     30 Double-Unders

     20 Pistols (Alternating)

     10 Push Jerks (RX:115/95) (INT:95/65)

-then (no rest)-

     3 min Max Effort Lateral Burpees (over bar) 

 

 

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