WOD

“Diesel”

Main – CrossFit

Tuesday 4th February 2014

SKILL

Spend 15 minutes improving movement on the clean and jerk and warming up to the weight in the workout.
If you are not doing the workout RXD aim to lift 90%-95% of what you just lifted.

Metcon (AMRAP – Rounds and Reps)

WOD

AMRAP in 31 minutes, of;

– 1 Clean and Jerk (60kg/80kg)
– 300m Run
– 6 KB swings (24kg/32kg)
– 20 Burpees

SCALING
Clean&Jerk -Reduce weight
KB Swings- Reduce weight