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June 25, 2014

Row 500m

CrossFit Warm Upx2


Warm Up: 2x


10 Front Squat

10 Strict Press

10 Good Mornings


(empty BB)


Skill/Strength: 5 Sets of Complex

Halting High Hang Clean

Pause for 2 sec bellow knee+

Pause for 2 sec above knee+

Pause for 2 sec at Pockets+

High Hang Clean


Build up to a heavy clean complex.


WOD: 12 Min EMOM

Odd: 7 Deadlift (AHAP)

Even: 50 Double Unders