Crossfit 213 Downtown Los Angeles WOD March 29, 2017

Wednesday:

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

Strength/Skill:

    Every 2 Minutes for 10 Minutes Complete:

    3 REPS of the “213 Clean Complex” (RX:115/75) (INT:95/55)

    2 Power Cleans + 1 Hang Squat Clean + 3 Jerks = 1 Rep

Metcon:

    18 Minute EMOM:

    Minute 1: 7 Thrusters (RX:95/65) (INT:75/55)

    Minute 2: 7 Calorie Row into Max Rep Wall-Balls (RX:20/14)

    Minute 3: Rest

    *Score = Total # of Wall Balls