SUNDAY FEBRUARY 21, 2016

CrossFit M3 – CrossFit

Warm-up

500m row

10-9-8-7-6-5-4-3-2-1

Burpees and rest in seconds

Banded shoulder mobility

Weightlifting

Warm up the power clean and jerk

In between sets – pistol squats practice

Metcon

PARTNER WOD

1-2-3-4-5-6-7-8-9-10

Clean and Jerk 135/95

1 round of Cindy between each set of C&J

Each partner does all of the above work individually. Only one partner works at a time on the C&J, but the round of Cindy is done at the same time.