Crossfit 213 Downtown Los Angeles WOD 1/18/17

Wednesday:

Warm-up: Hip Mobility & Glute Activation + Clean Barbell Technique

Strength/Skill:

    Work up to 65-70% of last weeks 1RM “213 Clean Complex”

    Then: 1 Rep every Minute for 12 minutes at that percentile

    1 Rep = 2 Power Cleans (Floor) + 1 Front Squat + 3 Jerks

Metcon:

    3 Rounds for time of:

    25 Calorie Row

    20 Wall-Balls  (RX:20/14lb) (INT:16/10lb)

    15 Handstand Push-ups

    10 Hang Squat Clean Thrusters (RX:95/65) (INT:75/55)

 

 Ben Burgeron

Ben Burgeron