WOD

Thursday 13th February 2014

Main – CrossFit

SKILL

– Spend 15 minutes improving movement in the Clean

– Spend 10 minutes improving movement on Toes to bar

Metcon (AMRAP – Reps)

WOD

AMRAP in 7 minutes of;

– 3 Clean and jerk (45kg/62.5kg)
– 3 Toes-to-bar


– 6 Clean and jerk
– 6 Toes-to-bar


9,9, 12,12, 15,15, 18,18, 21,21… etc

SCALING
Clean & Jerk- Lower weight
Toes to bar – Knees to elbows or ab-mat sit ups