Crossfit 213 Downtown Los Angeles WOD 1/25/17

Wednesday:

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

Strength/Skill:

    Work up to 70%+ of 1RM “213 Clean Complex”

 

 

    Then: 2 Reps every 90 Seconds for 9 minutes at that percentile

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

Metcon:

    3 Rounds for time of:

    50 Double-unders

    10 Power Cleans (RX:115/75) (INT:95/65)

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

    10 Toes-to-Bar