Crossfit 213 Downtown Los Angeles WOD 9/7/16

Wednesday:

Warm-up: Shoulder mobility + Core Activation + PVC Pipe technique work

 

Strength/Skill:

        Find a Heavy 4RM Touch-N-Go Push Jerk

Metcon:

For time:

3 rounds of:

12 Front Squats (RX:95/65) (INT:75/55)

10 Push Press (RX:95/65) (INT:75/55)

8 Power Cleans (RX:95/65) (INT:75/55)

- Run 1 mile- (As Fast As Possible)

3 rounds of:

8 Front Squats (RX:95/65) (INT:75/55)

6 Push Press (RX:95/65) (INT:75/55)

4 Power Cleans (RX:95/65) (INT:75/55)