Crossfit 213 Downtown Los Angeles WOD 3/15/17

Wednesday:

Warm-up: Posterior Chain Activation + Thoracic Mobility & Glute Activation

Strength/Skill:

Work up to 85% of 1RM Deadlift

Then: 3 (sets) x 2 (reps) @ 85% of 1RM DL

Then: 2 x 2 @ 90% of 1RM DL

Metcon:

Complete 2 Rounds for time:

25 Power Cleans (RX:75/55) (INT:65/45)

200m Run

25 Pull-ups

200m Run

25 KB Swings (RX:Green/Blue) (INT:Blue/Yellow)

Accessory:

4 x 8-10 reps Pendlay Rows @ Same Weight used for Power Cleans in Metcon

(*If time Permits)