Crossfit 213 Downtown Los Angeles WOD 1/4/17


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


    Work up to 80% of 1RM Power Clean, then:

    10 Minute EMOM of:

    3 TNG Power Cleans + 2 Push Jerks


    3 Rounds For Time:

    10 Front Squats (RX:115/75) (INT:95/65)

    200M Run

    10 Push Press (RX:115/75) (INT:95/65)

    200M Run

    10 Thrusters (RX:115/75) (INT:95/65)

    200M Run

*Note: Keep track of scores, times, and personal records. This is test week, we will re-test in a few weeks. Track Progress!

 Brooke Ence

Brooke Ence